Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Scap Pull-Ups 5 Ring Rows 10 Alt. Cossack Squats 5 Single DB Strict Press Extended Warm-up Metcon (No Measure) 2 SETS FOR QUALITY 1:00 Handstand Hold* 8/8 Tempo (2020) Box Step-Downs (24/20) 1:00 Weighted DB Squat Hold 1:00 Bike (EZ) -Rest as needed b/t Sets- *Freestand Optional (No Measure) Workout Metcon (Time) FOR TIME 40/30 Cal Bike 40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)* 20 Handstand Push-Ups 40 Pull-Ups 20 Handstand Push-Ups 40 Single DB Alt. Step-Ups 40/30 Cal Bike *DB Can be held in any way above the waist. (Score is Time) HSPU Option 1: Box Pike Push-Ups HSPU Option 2:...Read more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 400m Jog Immediately into… 2 ROUNDS 10 Alt. Cossack Squats 10 Slow Kang Squats 10 Barbell Jumping Back Squats 20 Alt. Elbow Punches 10 Slow RDLs 10 Upright Rows Strength Power Clean (1-Rep Moderate-Heavy ) ON A 10:00 RUNNING CLOCK… Build to Workout Weight or Slightly Heavier for Power Clean (Score is Weight) Workout “CUPID SHUFFLE” (AMRAP – Reps) EMOM x 14 MINUTES* MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95) MIN 2 – 2 Burpees Over Bar + Max Power Cleans MIN 3 – 3 Burpees Over Bar + Max Power Cleans MIN 4 – 4 Burpees Over Bar + Max Power Cleans …and so on until Round 14 MIN 14 – 14 Burpees Over...Read more

Announcements WOD Events in Feburary: -Sat Feb 13th FBI Agent Partner wod. Free trials are welcome! -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 (you go, I go format) 21min AMRAP -30 cal row -20 burpees over rower -10 power cleans (155/105)Scaled: 21min AMRAP -30 Cal row -20 Burpees over rower -10 PCs (athletes choice or KBS) FBI Agent Laura SchwartzenbergerRead more

Announcements WOD Events in Feburary: -Sat Feb 13th FBI Agent Partner wod. Free trials are welcome! -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15 High Knees :15 Squat Jumps :15 Tuck Jumps -:30 Rest b/t Sets- Into… 2 SETS 100m Jog 10 Med Ball Front Squats (Athlete Choice) 5 Box Jumps (Athlete Choice) -:30 Rest b/t Sets- Workout “GALENTINES” (Time) FOR TIME* 50-40-30-20-10* Double Unders Sit-Ups *After each ODD round of “ANNIE” 50/30/10, complete 1 round of “KELLY”. No additional work in the EVEN rounds. 1 Round of KELLY… 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)|(14/10) (Score is Time) KG WB: (9/6)|(6/5) Partner Workout Option Metcon (Time) IN TEAMS...Read more

Announcements WOD Events in Feburary: -Sat Feb 13th FBI Agent Partner wod. Free trials are welcome! -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) Superset #1 – Chest and Tri’s 40 sec on/ 20 sec off 5 cycles Flat DB Bench Press Single DB Skull Crushers -Rest 1 min- Superset #2- Back and Bi’s 5 cycles Banded Lat Pulldowns Med Ball Bicep Curls -Rest 1 min- Superset #3- Legs and Abs 5 cycles Step Ups w/ KB or bodyweight KB Side Chops (switch halfway) *Move for quality. Choose weights that allow you to keep moving during the 40 sec *Split up into groups and complete all 5 rounds before moving on. Clean up your equipmemt during the restRead more