CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 20 Singles 10 Scap Pull-Ups 5/5 DB Bent Over Row 1 ROUND 20 Fast Singles 10 Ring Rows 5/5 Single Leg DB RDL 1 ROUND 20 Slow Singles 10 Kip Swings 5/5 Single Leg and Single Arm DB Bent Over Row* *Athletes will perform a Single Arm Bent Over Row while holding a Single Leg RDL position. This is a good test of balance and a fun piece to throw at our athletes. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 50 Double Unders 10 Deadlifts (275/185)|(185/135) 7 Ring Muscle-Ups *After every full round, Rest 1:00. (Score is Rounds + Reps) KG BB: (125/85)|(85/60) RMU Option 1: Jumping Ring Muscle-Ups RMU Option 2: 10 Gymnastic Kipping Pull-UpsRead more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Core Chipper For time 50 straight leg sit ups 50 russian twists (Left/Right = 2) 50 straight leg raises 50 plank knee taps Demo video https://youtu.be/Weuis0yRymwRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike or Row @ Mod Pace 10 Plank to Pike 10 Banded Pull Aparts 10 Step-Ups Into… AMRAP x 5 MINUTES :30 Bike or Row @ Hard Pace 10 Banded Strict Press 10 Box Jumps 10 Ring Rows Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES* MIN 1 – 12/10 Cal Bike or 15/12 cal row MIN 2 – Max Strict Pull-Ups/Max Push-Ups MIN 3 – Max Burpee Box Jump Overs (24/20) MIN 4 – REST *Alternate between pull ups and push ups *Stop at the 50 sec mark (Score is Reps)RX+ 15/12 or 20/15 Strict C2B Scaled Fewer cals Banded PU Step oversRead more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) 10-1 Pike Raises over KB/DB (any object will work about 6in tall) Reverse crunches Ex: 10 pike raises, 10 reverse crunches then 9 of each, 8 of each and so on Rest 2 min For time 50 Alt V Ups Pike Raise Demo https://youtu.be/LCsZgaFmvFMRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :25 Tuck-Ups + :25 Front Plank MIN 2 – :25 Tempo Push-Ups (3131) + :25 Hollow Hold Workout Metcon (No Measure) 5 SETS FOR QUALITY 10 Burpees* 15 Strict Push-Ups** 10-15 Toes to Bar 1:00 KB Standing Goblet / Gun Hold (70/53)|(53/35) 20 Russian KB Swings *Strict Burpees Optional **Deficit or Decline Push-Ups Optional -Rest 1:30 b/t Sets- (No Measure) KG KB: (32/24)|(24/16) Finisher Metcon (Weight) 3 SETS 7 Barbell Curls (Halfway Up) (Athlete Choice) 7 Barbell Curls (Halfway Down) 7 Barbell Curls (Full) -Rest as needed b/t Sets- (Score is Weight)Read more