CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 25 Single Unders 3/3 SA Ring Row 3/3 DB or KB Windmill 5/5 SA DB or KB Front Rack Lunge* *3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge) Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – :45 Max Rope Climbs MIN 2 – 50 DU or 75 SU (45 sec cap) MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice) MIN 4 – :45 Max Sit-Ups (Score is Total Reps Rope Climb + Sit Ups/TTB) *Split up and start at different spotsScaled Supine to Stand SA Ring Row Knees to Chest RX+ TTB Finisher Metcon (AMRAP – Reps) 3 rounds for quality 12 DB Skull Crushers 12 Weighted Glute Bridge (Score is Reps)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 8 Plate Ground to Overhead 5 Push-Up to Pike Into… 2 ROUNDS 5 Box Jumps 10 Elbow Punches 5 Push Press 5 Front Squat Strength Shoulder Press (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 87-90% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 6 of 9 15 min clock (Score is Weight) Workout Metcon (Time) 21-15-9-6 Thruster (75/55)|(55/35) Box Jumps (24/20) (Score is Time) 11 min capRX+ 95/65 Scaled Less weight 15-12-9-6 Lower box Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Elbow to Instep (R) 1:00 Pidgeon Pose (R) 1:00 Samson Stretch (R) 1:00 Elbow to Instep (L) 1:00 Pidgeon Pose (L) 1:00 Samson Stretch (L) (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10/8 CAL Row or 8/6 cal bike 7/7 SA DB Sumo Deadlift 7/7 SA DB Swing 7/7 SA DB Arnold Press 10 Alt. V-UpsCoaches Note — After completion of the Warm-Up, DB can go away and athletes can grab a Barbell. Strength Deadlift (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 87-90% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 6 of 9 20 min clock (Score is Weight) Workout Metcon (Time) FOR TIME 25/20 Cal Row or 18/15 cal bike 25 Burpee to Plate** 25 DBL DB Snatch (35/20)(25/15) 25 Burpee to Plate 25/20 Cal Row (Score is Time) 12 min cap **Burpee to Plate should be performed to a standard 45/25 rubber bumper plate (not a comp plate).RX+ 50/35 Scaled Less weight Fewer burpees Optional...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) (8 SETS) Cal Bike *Increasing efforts every round, starting easy and finishing with a sprint. Immediately Into… 3 SETS ON A 5:00 RUNNING CLOCK 10 Scap Pull-Ups 10 Straight Arm Banded Lat Pull-Down 10 Tuck-Ups Workout Metcon (Time) FOR TIME 10-20-30-40-50 Cal Bike* 20-15-10-15-20 Knee to Elbow *Alt. Calories: 8-15-24-30-40 (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 20-40-60-80-100 Cal Bike* 40-30-20-30-40 Knee to Elbow *Alt. Calories: 20-30-48-60-80 **Partner 1 Works while P2 Holds a single KB (Athlete Choice, Heavy) any way below the shoulders and not resting on the body. Alternate as needed. KB never touches the ground. 10 Burpee penalty if the KB Touches the ground, performed together. (Score is Time) Finisher Metcon (No Measure) 1-2 SETS Last Person Planking* *At 3,2,1, Go! Everyone performs a Plank...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (With an empty bar or PVC Pipe) 5 PVC Pass Throughs 5 Behind the Neck Snatch Grip Shoulder Press 5 Hang High Pulls w/ Wide Grip 5 Overhead Squat 10 Alt. Elbow Punches 5 Front Squats Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) “NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps) III.II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps)Read more