CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 5 Inchworm w/o Push-Up 10 Push-Up to Pike 15/12 Cal Row 20 Alt. Groiners Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Handstand or HS Walking* *HS Options… HS Hold Pike Hold on Box **HS Walk Options… Wall Walk Practice Freestanding HS Pike Around the Worlds HS Walk HS Obstacle Walk (No Measure) Workout Metcon (AMRAP – Reps) “TABATA” 8 SETS EACH (:20 on/:10 off)* TABATA 1 – Double Unders TABATA 2 – Hollow Rocks TABATA 3 – Jumping Lunges TABATA 4 – Shoulder Taps TABATA 5 – Cal Row -Rest 1:00 b/t Tabatas- *Complete 1 full Tabata before moving onto the next. (Score is Reps of Each)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS W/ AN EMPTY BAR 4 Good Mornings 4 RDL’s 6 Upright Rows 6 Hang Muscle-Cleans Workout Metcon (Weight) 1. ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex*… 1 Clean Deadlift + 2 Power Clean *Complex ust be Unbroken (Score is Weight) -Rest 3:00 b/t Part 1 & Part 2- Metcon (AMRAP – Rounds and Reps) 2. AMRAP x 7 MINUTES 5 Power Cleans @ 80% of Part 1 7 Burpees Over Bar (Score is Rounds + Reps) Partner Workout Option Metcon (Weight) IN TEAMS OF 2… 1. ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex*… 1 Clean Deadlift + 2 Power Clean *Complex Must be Unbroken. Both partners must register a score within the 20min. Alternate as needed. (Score is Weight) -Rest 3:00 b/t Part 1 & Part 2- Metcon (AMRAP – Rounds...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into… 2 ROUNDS 8 groiners 8 Russian KB Swings 8 KB Goblet Squats 8 Scap Pull-Ups 8 Kip Swings Strength Back Squat (1×5 @ 60%) 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 8 of 9 (Score is Weight) Workout Metcon (Time) 7 ROUNDS FOR TIME 10 KB Goblet Squats (53/35)(35/26) 5 Bar Muscle-Ups (Score is Time) BMU Option 1: 5 Jumping BMU BMU Option 2: 5 burpee Pull-Ups or C2B Pull-Ups 13 min capRX + 70/53 Scaled Less weight Fewer rounds RRRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets (10:00 CAP) *light DB’s 25 SU 10 DB BOR 10 Samson :30 SA DB Overhead Hold (switch arms halfway) :30 plank *Switch to DU round 3 Review movements Workout Metcon (Time) 5 rounds for quality 150 foot sandbag carry(athletes choice) 10 DB Philly Lunge (35/20)(25/15) *5 each side 10 Renegade Rows (35/20)(25/15) *5 each side 35 DU (Score is Rounds + Reps) 22 min capRX+ 50/35 Scaled 70 SU Less weight Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 10 Box Step Overs 10/10 leg sweeps 8 DB Deadlift 8 Tuck-Ups Workout Metcon (Time) FOR TIME 15 Toes to Bar 800m Run 15 Toes to Bar 30 DB Box Step-Overs (35/20)|(25/15)(24/20) 15 Toes to Bar 800m Run 15 Toes to Bar (Score is Time) 25 min capRX+ 50/35 Scaled 400m run HKR Less weight Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Plantar Smash 3:00 Foam Roll Lats (No Measure)Read more