CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold MIN 2 – Pike Hold or “Around the Worlds” MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows MIN 4 – :15 Shoulder Taps + :30 Front Plank Skill Metcon (No Measure) 3 SETS FOR QUALITY 7/7 Pistol Squats* 1:00 Handstand Hold Practice or Handstand Walk Practice -Rest as needed b/t Sets- *Weighted Pistol Squat Optional. (No Measure) Workout Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Partner Workout Option Metcon (Time) IN TEAMS OF 2… AMRAP x 20 MINUTES 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold MIN 2 – Pike Hold or “Around the Worlds” MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows MIN 4 – :15 Shoulder Taps + :30 Front Plank Workout Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Partner Workout Option Metcon (Time) IN TEAMS OF 2… AMRAP x 20 MINUTES 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps)Read more

CrossFit VU – CrossFit Friday Night Lights in Tights is in full effect! All after noon classes will be FNLs until we are done. View Public Whiteboard Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time) For time: 1 scaled wall walk 10 single-unders 3 scaled wall walks 30 single-unders 6 scaled wall walks 60 single-unders 9 scaled wall walks 90 single-unders 15 scaled wall walks 150 single-unders 21 scaled wall walks 210 single-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here Crossfit Games Open 21.1 Masters...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers 10 Alt Groiners 10 Alt Samson Lunges Into … AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Lunges 10 Slam Ball Push Press 20 Weighted Deadbugs (w/ Slam Ball) Workout : Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice) MIN 2 – Row or Bike, Moderate Effort -Rest 2:00- EMOM x 8 MINUTES MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice) MIN 2 – Row or Bike, Moderate Effort (No Measure) Cool Down Warm-up (No Measure) ROMWOD (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers 10 Alt Groiners 10 Alt Samson Lunges Into … AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Lunges 10 Slam Ball Push Press 20 Weighted Deadbugs (w/ Slam Ball) Workout : Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice) MIN 2 – Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice) MIN 2 – Row or Bike, Moderate Effort (No Measure) Cool Down Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… Rebound w/ Nasal Breathing* *Lay on your back and breathe! (No Measure)Read more