CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Max) 25’ Knee Hugs 25’ Quad Pulls 25’ Toe Walk 25’ Heel Walk 25’ Toy Soldiers 25’ Samson Lunges 25’ High Knees 25’ Butt Kickers Into… AMRAP x 5 MINUTES* 100m Run 10 Air Squats 10 Step Ups *At 2:30 mark, swap to: 100m Run 10 MB Thrusters 10 Box Jumps Workout Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 30 MINUTES* 400m Run 60 Box Jumps (24/20) 60 Wall Balls (20/14)|(14/10) *Partner 1 works while Partner 2 rests. Alternate as needed on the BJ and WB. Partners run the 400m together carrying the ball. Ball can be passed back and forth as needed. (Score is Rounds +...Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) For Time 100 ab mat sit ups *At the top of each minute complete 15 shoulder tapsRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 20 Crunches 15 Banded Pull Aparts 10 Scap Pull-Ups* 5 Ring Rows w/ Pause at Top *1st Round perform 10 Scap Pull-Ups 2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards 3rd Round perform 10 Small Kip Swings Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Kipping and Butterfly C2B Pull-Ups (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 8 MINUTES 15/12 Cal Bike 10 Chest to Bar Pull-Ups 15 Sit-Ups *Pick up where you left off. -Rest 2:00 b/t Sets- (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Lats (No Measure)Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) EMOM x 12 Min 1- Bicycle Crunches Min 2- Plank Side Crunches Min 3- Seated Straddle Sit Ups Min 4- Rest *Take breaks as needed during the minute of workPlank Side Crunch https://youtu.be/vAHO3N7h2RY Straddle Sit Up https://youtu.be/sWgYNyyXJzURead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod Pace MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single Unders* MIN 4 – :45 Quad Heel Taps *Switch to Double Unders on Second Round Strength Metcon (No Measure) 4 SETS FOR QUALITY 4 Tempo Strict HSPU or 6 Pike Push-Ups (21X1) 250/200m EZ Row -No additional rest b/t Sets- (No Measure) Workout Metcon (1 Rounds for time) EVERY 4:30 x 4 SETS 500/400m Row 12 Handstand Push-Ups* 50 Double Unders *Strict Optional (Score is Slowest Set) HSPU Option 1: Pike Push-Up HSPU Option 2: DB Strict Press (Athlete Choice)Read more