CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 8min AMRAP – 6/6 Dual KB Front Rack Bulgarian Squat (35/26)(26/14) – 12 Dual KB Sumo RDL Rest 2:00 then… 6min AMRAP – 6/6 KB SL Hip Thrust (athlete choice) – 12 KB Tempo Goblet Cyclist Squats 31X1 (53/35)(35/26)RX+ 70/53Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ATYT x 8 Into… 2 ROUNDS 5 Inch Worms + Push-Up 10 PVC Pass Thru :30 plank Review strict press for strength Strength Shoulder Press (1-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Strict Press Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks. (Score is Weight) Workout Metcon (1 Rounds for time) EVERY 2:30 x 6 SETS 12 Burpee 10 Push Press (95/65)|(75/55) -No Additional Rest b/t Sets (Score is Slowest Set)Aim to have atleast 30-45 sec rest in the work window RX+ 115/85 Scaled 7-10 burpees 5-8 push press Less weight Optional Finisher Metcon (No Measure) 3 SETS 8/8 Plate Around the Worlds* 20 Banded Straight-Arm Pull-Down *Keep plate light -Rest 1:00 b/t Sets- (No Measure)Read more

CrossFit VU – CrossFit View Public WhiteboardRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND CHIPPER STYLE 10/8 Cal Bike 10 Groiners 10 Sit-Ups 10 Cossack Squats 10/8 Cal Bike 8 KB Deadlift 8 Air Squats 8 Russian KB Swings Strength Back Squat (Heavy 1-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks. (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 25 Sit-Ups MIN 3 – Max Russian KB Swing (70/53)|(53/35) (Score is Lowest Reps of Swings) KG KB: (32/24)|(24/16)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 250/200m Row (EZ) :30 Supinated Grip Bar Hang 6 Inchworms w/ Push-Up 6 Up-Downs :30 Single Unders* *Option to move to Double Under practice/attempts @ 5:00. Workout Metcon (Time) 8 ROUNDS FOR TIME* 36 Double Unders 2 Rope Climbs 6 Handstand Push-Ups** 12 Jumping Lunges *Every 3:00 starting at 3:00 (NOT including 0:00), perform 6 Burpees. **Strict Optional (Score is Time) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict Press Partner Workout Option Metcon (Time) IN TEAMS OF 2… 8 ROUNDS FOR TIME* 36 Double Unders 2 Rope Climbs 6 Handstand Push-Ups** 12 Jumping Lunges *Every 3:00 starting at 3:00 (NOT including 0:00), perform 6 Burpees. **Strict Optional ***This is performed gauntlet style. Partner 1 starts the Double Unders. Partner 2 Follows Partner 1 after the Dubs are complete. P2 may not pass...Read more