CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) Chest/Tri/Back 4 rounds 40 sec work/ 20 sec rest Matador Dips Single Arm Ring Rows DB Floor Press DB Bent Over Row -Rest 2 min- Legs/Abs 4 rounds 40 sec work/ 20 sec rest Pistol Squats (onto box if needed) Banded Goodmornings Skater Jumps Windshield Wipers *Pick weights you can move the entire 40 seconds *Quality movement *Move from exercise to exercise Split up into 2 groups if a big classRead more

CrossFit VU – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) Dynamic Stretching 3-4 min Into.. 2 rounds 5/5 DB DL 20 shoulder taps 5/5 DB High Pull :30 tuck hold Metcon (AMRAP – Reps) 5 rounds Min 1- :40 max Alt Hang DB or BB Hang Power Snatches Min 2- :40 max up downs Min 3- :40 max Hollow hold Min 4- rest *Athletes choice Cool Down ROMWODRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar *This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now. **After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster! Strength ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Heavy 3-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Barbell can come out of the rack (Score is Weight) Workout “PUNCH OUT” (Time) FOR TIME 800m Run 30 Thrusters (115/75)|(75/55) 30 Lateral Burpees Over Bar (Score is Time) KG BB: (50/35)|(35/25)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 150m Row 5 Barbell Front Squat 5 Barbell Push Press (w/ :01 Pause in the Dip)* 5 Scap pull ups(switch to RR on second set, pull ups on third) *This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now. **After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster! Strength On a 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Heavy 3-Rep ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Not a max..just a primer for WOD (Score is Weight) Workout Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsScaled 600-800m row Banded pull ups/RRRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike* Into… 2 ROUNDS 10 Reverse Lunges 7/7 DB Russian Swing 5/5 DB Upright Row Into… 2 ROUNDS 10 Jumping Lunges 7/7 DB Hang Power Clean 5/5 DB Overhead Press From Split** *Increase pace each minute: start easy, increase to moderate, then moderate-hard. **In a split stance position, press from shoulder to OH. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 8 Alt. DB Hang Split Snatch (50/35)|(35/20) 12 Sit-Ups -Rest 1:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) Finisher Metcon (No Measure) 3 SETS FOR QUALITY* :30 Hollow Body Flutter Kicks :30 Superman Hold 12/12 Slow Single DB Supported Row (Athlete Choice) *No Rest b/t Flutter Kicks and Superman Hold. -Rest 1:30 b/t Sets- (No Measure)Read more