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) AMRAP x 6 MINUTES 20 Single Unders 8/8 Single Arm KB Strict Press 10 Slow Air Squats 12 Ring Rows Workout Metcon (No Measure) WORKOUT EMOM x 30 MINUTES MIN 1 – 5-7 Ring Muscle-Ups MIN 2 – 60 Double Unders MIN 3 – 20 Russian KB Swings (70/53)|(53/35) MIN 4 – 12 Alt. Pistol Squats or 24 Air Squats MIN 5 – :50 Single Arm KB Front Rack Hold* *Switch arms at :25 mark (No Measure) KG KB: (32/24)|(24/16) RMU Option 1: Jumping Ring Muscle-Ups RMU Option 2: Strict Ring or Bar Pull-UpsRead 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 Warm-up Warm-up (No Measure) Halo Into… 2 rounds 10 hollow rocks 8/8 groiners 5 bodyweight goodmornings Into.. Barbell Prep for Front Squat Strength Front Squat (5-5-5-5) 5-5-5-5 Tempo Front Squats (32X1) *Building from Light to Moderate* *Take from the rig or the floor (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 12 Front Squats (135/85)|(95/55) 10 lateral BB Burpees (Score is Time) KG BB: (70/55)|(50/35)*barbell comes from the ground RX+ 155/105 Scaled Less weight KB Goblet Squats *12 min cap Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs (No Measure)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 Warm-up Warm-up (No Measure) JUNKYARD DOG WARM-UP Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm) After 10 reps, switch positions, after both have gone move on to part 2. P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under. P2: Perform 10 Reps (1 Rep = Jump over, crawl under) Into… Active Stretching + Barbell Prep for Clean...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 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Scap Push-ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Jumping air squats Extended Warm-up Metcon (No Measure) EXTENDED WARM-UP 2 SETS FOR QUALITY :30 Bar Hang :30 Handstand Hold 10 Kip Swings 3-5 HSPU Negatives* *Reset between reps. No Push-Up on HSPU. (No Measure)*Use rings if you cannot hold from bar *Pike Hold or Seated DB hold in place of HS hold *Pike Negatives or Box Workout Metcon (AMRAP – Rounds and Reps) WORKOUT AMRAP x 8 MINUTES 8 Toes to Bar 8 Handstand Push-Ups 8 DB Hang Power Cleans (35/25)|(25/20) -Rest 1:00- AMRAP x 6 MINUTES 6 Toes to Bar 6 Handstand Push-Ups 8...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (10:00 CAP) 1:00 Bike (Increasing effort each set from EZ-Hard) 7/7 Half Kneeling Single Arm Shoulder Press (Light-Mod) 5/5 Single Arm Bent Over Row (Light-Mod) :30 Max Bicycle Crunches Workout Metcon (Time) FOR TIME 5-10-15-20-25 Cal Bike* 50-40-30-20-10 Sit-Ups *Alt. Cal Bike: 5-8-12-15-20 (Score is Time) Finisher Metcon (Weight) 3 SETS FOR QUALITY 3 Turkish Get-Up (R) (Athlete Choice) 7 Single Arm Tempo Bent Over Row (31X1) (R) 3 Turkish Get-Up (L) 7 Single Arm Tempo Bent Over Row (31X1) (L) 30 Controlled Russian Twist *Athlete Choice for KB or DB for all movements as well as choice for loading. (Score is Weight)Read more