CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (AMRAP – Reps) EMOM x 20 45 sec work/ 15 sec rest Min 1 – KB Goblet Squat (53/35)(35/26) Min 2- KB DL Min 3- KB Goblet Walking Lunge Min 4 & 5- Rest Score: total repsRX+ 70/53 *Pick a weight you can do big sets within the 45 sec window. Same weight for each exercise. Count each leg for the lunges.Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 9/6 Cal Bike 6/6 SA KB Swing 6/6 SA KB Press 9 Single Ring Ring Rows Skill Metcon (No Measure) ON A 8:00 RUNNING CLOCK… KB Snatch Progression -SA KB Deadlift -SA KB Upright Row -KB Snatch Transition -KB Snatch into… ON A 8:00 RUNNING CLOCK… J-Technique Review Rope Climb -Clamp Seated on Box -Clamp and Stand from Box -Hanging Knee Pull -Jump, Clamp, Knee Pull, Stand (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 15/12 Cal Bike 2 Rope Climbs 10 Alt. KB Snatch (53/35)|(35/26)* -Rest 1:00- AMRAP x 8 MINUTES 15/12 Cal Bike 2 Rope Climbs 10 Alt. KB Snatch *KB Must come to a stop on the floor each rep. Option for DB Snatch if needed. **Pick up where you left off on the second AMRAP. (Score...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY 2:00 Cardio of Choice (EZ Pace) Immediately Into… AMRAP x 5 MINUTES 10 Scap Push-Ups 5 Inch Worms 5/5 T Push-Ups 20 Hollow Body Flutter Kicks Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – :50 Cardio of Choice* MIN 2 – :50 Max Sit-Ups** MIN 3 – :30 Max Dips into Max Top of Dip Hold** *Run / Row / Ski / Bike / Jump Rope…athlete may alternate Cardio of Choice throughout workout. **Weighted Sit-Up Optional ***Strict Dips Optional (No Measure) Post-Workout Strength Bench Press (5×3) 5×3 @ Moderate-Heavy (31X1) *Super-set w/ 15 Banded Chest Flyes (Score is Weight)Read more

CrossFit VU – VU FBB View Public Whiteboard Metcon Metcon (Time) Buy In: 200’ KB Farmers Carry (53/35) Rx+ 70/53 100’ Broad Jump Then.. 5 Rounds TABATA :20/:10 KB Halos (35/26)(26/14) :20/:10 KB OH Triceps Extension :20/:10 Axlebar Curls Cash Out: 100’ Broad Jump 200’ KB Farmers CarryRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON A 5:00 RUNNING CLOCK… 15 Band Pull-Aparts 10 Banded Bent Over Rows* 5 Slow Banded Good Mornings 1:00 Bike *Holding each end of the band in each hand, place feet on the band and perform the Row as you would w/ a barbell or DBs. Extended Warm-up Metcon (No Measure) 3-4 SETS 3 TNG Deadlifts (Building)* 5-7 Kipping Pull-Up** *Build to or past workout weight. **Focus on connecting reps with push-away from bar. -Rest as Needed b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 10 Deadlifts (275/185)|(185/135) 20/15 Cal Bike 10 Deadlifts 40/30 Cal Bike 30 Pull-Ups 10 Deadlifts 60/48 Cal Bike 30 Pull-Ups 40 Burpees Over Bar (Score is Time) BB KG: (125/85)|(85/60) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 20 Deadlifts (275/185)|(185/135) 40/30 Cal Bike 20 Deadlifts 60/48 Cal...Read more