Announcements WOD Events in Feburary: -Sat Feb 13th FBI Agent Partner wod. Free trials are welcome! -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15 High Knees :15 Squat Jumps :15 Tuck Jumps -:30 Rest b/t Sets- Into… 2 SETS 100m Jog 10 Med Ball Front Squats (Athlete Choice) 5 Box Jumps (Athlete Choice) -:30 Rest b/t Sets- Workout “GALENTINES” (Time) FOR TIME* 50-40-30-20-10* Double Unders Sit-Ups *After each ODD round of “ANNIE” 50/30/10, complete 1 round of “KELLY”. No additional work in the EVEN rounds. 1 Round of KELLY… 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)|(14/10) (Score is Time) KG WB: (9/6)|(6/5) Partner Workout Option Metcon (Time) IN TEAMS...Read more

Announcements WOD Events in Feburary: -Sat Feb 13th FBI Agent Partner wod. Free trials are welcome! -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 (you go, I go format) 21min AMRAP -30 cal row -20 burpees over rower -10 power cleans (155/105)Scaled: 21min AMRAP -30 Cal row -20 Burpees over rower -10 PCs (athletes choice or KBS) FBI Agent Laura SchwartzenbergerRead more

Announcements WOD Events in Feburary: -Sat Feb 13th FBI Agent Partner wod. Free trials are welcome! -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) Superset #1 – Chest and Tri’s 40 sec on/ 20 sec off 5 cycles Flat DB Bench Press Single DB Skull Crushers -Rest 1 min- Superset #2- Back and Bi’s 5 cycles Banded Lat Pulldowns Med Ball Bicep Curls -Rest 1 min- Superset #3- Legs and Abs 5 cycles Step Ups w/ KB or bodyweight KB Side Chops (switch halfway) *Move for quality. Choose weights that allow you to keep moving during the 40 sec *Split up into groups and complete all 5 rounds before moving on. Clean up your equipmemt during the restRead more

Announcements WOD Events in Feburary: -Sat Feb 13th FBI Agent Partner wod. Free trials are welcome! -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 20 Single Unders 8/8 Single Arm KB Strict Press 10 Slow Air Squats 12 Ring Rows Workout Metcon (No Measure) WORKOUT EMOM x 30 MINUTES MIN 1 – 5-7 Ring Muscle-Ups MIN 2 – 60 Double Unders MIN 3 – 20 Russian KB Swings (70/53)|(53/35) MIN 4 – 12 Alt. Pistol Squats or 24 Air Squats MIN 5 – :50 Single Arm KB Front Rack Hold* *Switch arms at :25 mark (No Measure) KG KB: (32/24)|(24/16) RMU Option 1: Jumping Ring Muscle-Ups RMU Option 2: Strict Ring or Bar Pull-UpsRead more

Announcements WOD Events in Feburary: -Sat Feb 13th FBI Agent Partner wod. Free trials are welcome! -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into… 2 rounds 10 hollow rocks 8/8 groiners 5 bodyweight goodmornings Into.. Barbell Prep for Front Squat Strength Front Squat (5-5-5-5) 5-5-5-5 Tempo Front Squats (32X1) *Building from Light to Moderate* *Take from the rig or the floor (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 12 Front Squats (135/85)|(95/55) 10 lateral BB Burpees (Score is Time) KG BB: (70/55)|(50/35)*barbell comes from the ground RX+ 155/105 Scaled Less weight KB Goblet Squats *12 min cap Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs (No Measure)Read more