CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Groiners 10 Bootstrappers 20 Alt. Bicycle Crunches 10 Alt. Curtsy or Reverse Lunges 10 Squat Jumps Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 6-10 Reps of Pistol Practice Option* MIN 2 – :45 Static Hold Option** *Pistol Options… Banded Pistol Squat Tall Box Step-Ups Curtsy Squats Narrow Stance Air or Goblet Squat **Static Hold Options… Tuck Hold Wall Ball Weighted Hollow Hold Front or Reverse Plank Wall Ball Squat Hold (No Measure) Workout Metcon (Time) FOR TIME 50-40-30-20-10* Wall Balls (20/14)|(14/10) Sit-Ups *After each full set, complete 20 Alt. DB Hang Muscle Clean (50/35)|(35/20). For Example: 50 WB / 50 SU / 20 HMC, 40/40/20 – etc… (Score is Time) WB KG: (9/6)|(6/5) DB KG: (22.5/15)|(15/10) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Supine Knee Hug (R)...Read more

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (Time) 3 rounds 25 ft philly carry (one KB OH + one KB in the front rack) (35/26)(26/18) 15 diamond push ups 25ft philly carry 15 banded bicep curls -Rest 2 min- Repeat!RX+ 44/35 Choose a weight for the philly walk you can go unbroken. Knee push ups if needed.Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 8 Inchworms w/ Push-Up 10 Alt. Groiners w/ Twist 12 Bodyweight Goodmornings 14 Air Squats Workout Metcon (Time) IN TEAMS OF 2 OR 3… FOR TIME 10k Row* *P1 rows while P2/P3 rests. Partners must alternate in order every 250m (switch on the even 250m throughout). **Optional Addition — The athlete that comes off the rower can complete (2) movements for 10/10 reps each during their rest period. ***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and www.movethroughmotivation.com (Score is Time) Metcon (Time) SOLO WORKOUT OPTION FOR TIME 5k Row* Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and ***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and www.movethroughmotivation.com! (Score is Time)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo.. Into.. 2 ROUNDS 10 Groiners 10/10 deadbugs 10 Alt Samson 10 Good mornings Review back squat Strength Back Squat (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 87- 90% *Based off of Heavy 1-Rep Week 3 of 9 (Score is Weight) Workout Metcon (Time) FOR TIME 5 ROUNDS 7 Hang Squat Cleans (115/75)|(75/55) 7 HSPU (Score is Time) HSPU Option 1: Pike Push Up HSPU Option 2: Seated DB Press HSPU Option 3: Box HSPU11 min cap RX+ 135/95 Scaled Less weight Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs + Lats (No Measure)Read more

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (AMRAP – Reps) EMOM x 20 45 sec work/ 15 sec rest Min 1- Standing DB Strict Press (35/25)(25/20) RX+ 50/35 Min 2- Strict Pull Up/Banded Strict Pull Up/RR Min 3- Push Up Min 4 & 5- RestPick a weight/ variation you can do big sets within the 45 sec window. Modify the push ups to knee’s if needed.Read more