CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) -GENERAL WARM-UP- 2 rounds 5/5 Squat Reach Ups 10 Intentional PVC Passes (belly tight!) 10 Samson Stretch :30 ankle stretch against rig *After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below! -QUICK OHS DRILL- 2 SETS w/ Empty Barbell… 5 Behind the Neck Push Press (Snatch Grip) :10 Active OH Hold (Pressing Up Strong!) 3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong) Strength Overhead Squat (3×5) 3×5 Overhead Squat (Moderate-Heavy)* *Same weight across for all sets. *15 min clock (Score is Weight) Workout Metcon (Time) FOR TIME 15-12-9 OHS (75/55)(55/35) TTB Into.. 12-9-6 Thrusters (75/55)(55/35) Pull UpsRX+ 95/65 C2B 21-15-9 into..15-12-9 Scaled Less weight HKR/ Reverse crunch RRRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Narrow Stance Squats 5 Push-Up to Pike 10 Squat Jumps 5/5 Single Leg V-Ups Immediately into… AMRAP x 5 MINUTES 10 Alt. Curtsey Squats 5 Push Press 10 Front Squats 5 Hanging Knee or Leg Raises Workout Metcon (AMRAP – Reps) 5 SETS ON 3:00 RUNNING CLOCK 12 Alt Pistols or 24 Air Squats 12 Knees to Elbow 12 Power Cleans (95/65)|(65/45) Max Thrusters in Time Remaining… -Rest 1:00 b/t Sets- (Score is Reps) KG BB: (45/30)|(30/20)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Groiners 10 KB Deadlifts 5 Russian KB Swings :30 Goblet Front Squat Hold ROWLING (ON A 8:00 RUNNING CLOCK) Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 up down and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups. Workout Metcon (Time) FOR TIME 50 Ab Mat Sit ups 50 KB Swings (53/35)|(35/26) 50 Box Jump Overs (24/20) 50 up downs (Score is Time) KG KB: (24/16)|(16/12)RX+ 70/53 Scaled Less weight 30-40 reps each movmnt Lower box Partner Workout Option Metcon (Time) IN TEAMS OF 2… 100 ab mat sit...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 6-Count Burpee! On your count, have athletes move through each position of the Burpee: 1 – Hands on the ground 2 – Jump feet into Plank 3 – Bottom of Push-Up 4 – Press up to top of Push-Up 5 – Jump feet in 6 – Jump & Clap at the top Start with a slow tempo, then speed up the count as you go! Then… 1 ROUND 30 Alt Reverse Lunges 20 Burpees 10 Cal Bike 5 Empty Barbell Back Squats Workout “NCMETCON BASELINE II.I (Test)” (Weight) II.I. ON A 20:00 RUNNING CLOCK… Build to 3RM Back Squat (Score is Weight) “NCMETCON BASELINE II.II (Test)” (AMRAP – Reps) II.II. AMRAP x 3 MINUTES Max Burpees -Rest 3:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Reps)Read more

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) AMRAP 35 8/8 Single Leg DB or KB RDL 10 Sandbag Over Shoulder (mod weight) 12 Incline DB Press 15 Russian Twists (each side) w/ DB or slam ball 20 Banded Pull Aparts *Move at your own pace. Rest as needed between exercises/rounds. Pick weights you can keep moving with quality movement *If its a big class start on different movementsRead more