Announcements Closed Monday Sept 6th in observance of Labor day. CrossFit VU – NCGO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 50 Single Unders into Max Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) EMOM x 6 MINUTES MIN 1 – :50 Jumping Lunges MIN 2 – :50 Up-Down + Mountain Climbers (Score is Jumping Lunges) Full-Body Sweat Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – :50 Max Burpees MIN 2 – :50 Max Alt. Sit Thrus MIN 3 – :50 Max Walking Lunges MIN 4 – :50 Max Quad Heel Taps MIN 5 – :50 Max Cardio Choice MIN 6 – Rest (Score is Reps) Finisher Metcon (No Measure) 5 SETS (:20 ON/:10 OFF) MVMT 1 – Single DB Hammer Curls MVMT 2 – Single DB Lying Tricep Ext (No Measure)Read more

Announcements Closed Monday Sept 6th in observance of Labor day. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (W/ Empty Barbell) (6:00 Cap) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 RDL 20 SU Into.. Burgener Warm up for Clean Strength Hang Power Clean (3-3-3-3) *Build to a mod-heavy. Just trying to prime for the workout. Not a max 12 min clock (Score is Weight) Workout Metcon (Time) FOR TIME* 50 Hang Power Cleans (135/95)(95/65) 75 HR Push Ups 50 TTB 200 DU *Complete in any order and break into reps or sets as needed. (Score is Time) 18 min capRX+ 155/105 Scaled Less weight Fewer reps HKR 300 SURead more

Announcements Closed Monday Sept 6th in observance of Labor day. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Stance Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall Ball Push Press 12/10 Cal Row (Mod effort) 10 Wall Ball Thrusters 10 Wall Balls *8/6 cal bike Workout “STRAIGHT 100.” (Time) FOR TIME 25/20 Cal Row 15 Wall Balls (20/14)|(14/10) 15 Box Jumps (24/20) 25/20 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25/20 Cal Row 25 Wall Balls (20/14)|(14/10) 25 Box Jumps (24/20) 25/20 Cal Row -20:00 Time Cap-*20/15 cal bike Scaled Less weight Fewer cals Step ups Cool Down Warm-up (No Measure) FOR RECOVERY* 5:00 Nasal Breathing Only Bike, Row, or Walk (EZ) *Perform soon after finishing Straight 100. (No Measure) Finisher Metcon (Time) For...Read more

Announcements Closed Monday Sept 6th in observance of Labor day. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4 – :45 Groiners MIN 5 – :45 Bootstrapper Squats Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 10 MINUTES 40 Double Unders 20 Sit-Ups 10 Alt. Back Rack Lunge (135/95)|(95/65) -Rest 2:00 b/t Sets- *Pick up where you left off. (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30) Finisher Metcon (No Measure) “TABATA” 8 SETS (:20 on/:10 off)* MOVT 1 – Weighted Deadbugs** MOVT 2 – Superman Hold *Alternating movements **Hold DB at extension over chest and alternate legs back and forth. (No Measure)Read more

Announcements Closed Monday Sept 6th in observance of Labor day. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 16 Shoulder to Overhead (115/75)|(75/55) 250/200m Row 8 Power Snatch 500/400m Row (Score is Rounds + Reps) KG BB: (50/35)|(35/25) Partner Workout Option Metcon (Distance) IN TEAMS OF 2… AMRAP x 20 MINUTES 8 Shoulder to Overhead (115/75)|(75/55) 8 Power Snatch 8 Shoulder to Overhead *P1 completes 1 full round while P2 rows for max meters. (Score is Meters) KG BB: (50/35)|(35/25) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Lat Roll-Out (1:30 Each Side) 40...Read more