CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 Tight Kipping Swings 10 Alt Box Step Ups (lower than workout height)* 10 Empty BB Strict Press *Switch to Box Jumps at 3:00 Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Bar or Ring Muscle Up Practice MIN 2 – 3 Cycled Push Jerk (Building)* *Bar comes from the floor. Loading should stay moderate and focus on cycling reps. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3 Ring or Bar Muscle Up 6 Push Jerk (155/105)|(115/75) 9 Box Jumps (30/24) (Score is Rounds + Reps) MU Option 1: Jumping Ring or Bar Muscle Up MU Option 2: 6 Ring Rows or Strict Pull-Ups KG BB: (70/55)|(50/35) Cool Down Warm-up (No Measure) FOR RECOVERY...Read more

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) New Year Pump AMRAP 15 Add 2 reps after each round 2 Med Ball Cleans 2 DB Strict Press 2 strict sit ups 2 DB bicep curls -Rest 3 min AMRAP 15 Add 2 reps after each round 2 Single DB Front Rack Lunge 2 supinated BB BOR 2 alt v ups *Light weights. Quality movement. Rest as needed.Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 up downs 8 slam ball deadlifts 8 slam ball strict press 10 plank rotations 10 bootstrappers *Athlete choice. Workout Metcon (No Measure) EMOM x 20 MINUTES* MIN 1 – :40 Max Slam Balls (30/20)(20/10) MIN 2 – :40 Max wall sit MIN 3 – :40 Plank Hold (Plate on Back Optional) MIN 4 – :40 burpees Min 5- Rest (No Measure) KG DB: (15/9)|(9/7) Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 25ft Walking Knee to Chest 25ft Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 25ft Alt Single Leg Skip 100m Run Into… 1 ROUND 5 Scap Pull-Ups 10 Scap Push-Ups 10 Groiners Into… 1 ROUND 5 Ring Rows 5 Knee Push-Ups 10 Air Squats Workout “NCMETCON BASELINE I.I (Test)” (Time) I.I. ON A 10:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower (Score is Time + Note Meters Earned)Scaled Run 800-1200m. Let’s keep the run at 9 min or less *Once the 10 min clock is over resr 7-8 min before starting the AMRAP “NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps) I.II. AMRAP x 15 MINUTES 5 Pull-ups or Bar Muscle-Ups 10 Hand Release Push-Ups 15 Air Squats (Score is Rounds...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into… 2 ROUNDS 5 BB Good Morning 20 Shoulder Taps 5/5 SA DB Bent Over Row 5 tempo DL (3131) Strength Metcon (Weight) E2MOM x 8 MINUTES 5 TNG Deadlifts Immediately into… :30 Max Double Unders or SU *Build from Moderate to Heavy. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 6 Deadlifts (275/195)|(225/155) 12 No Push-Up Renegade Row (35/20)|(20/10)* 72 Double Unders (Score is Time) KG BB:(143/93)|(100/70) KG DB: (15/9)|(9/7)RX+ 315/225 Scaled Less weight 100 SURead more