CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into… 2 ROUNDS 5/5 Squat Reach Ups 10 PVC Pass Through 5/5 Around the Worlds *Have barbells ready for the teaching. 2 rounds 3 slow snatch DL 3 High Hang High Pull 3 High Hang Snatch 3 Hang Snatch 2 rounds 3 Snatch Drop 3 OHS Strength Metcon (Weight) ON A 20:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat (Score is Weight)Scaled Power Hang Power Workout Metcon (AMRAP – Reps) 2 SETS 400m run 10 Power or Squat Snatches (115/75)|(95/65) (Score is Reps) KG BB: (70/55)|(50/35) *8 min capRX+ 135/95 Scaled 200-300m run Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Tuck Hold 20 Jumping Jacks 8 Up-Downs 5 BB Strict Press Into… 2 ROUNDS 10 Alt Elbow Punches 5 BB Push Press 10 Step Ups Workout “THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 21 Box Step-Ups (24/20) 21 Push Press (95/65)|(75/55) *Every 3:00 including 3,2,1 go…perform 15 Sit-Ups (Score is Rounds + Reps) KG BB: (50/35)|(35/25)RX + 115/75 Optional Finisher Metcon (No Measure) EMOM x 8 MINUTES Min 1 – 10 DB Arnold Press (Athlete Choice) Min 2 – 20 DB Hammer Curls (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 Free Foam Roll Immediately Into… AMRAP x 6 MINUTES 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Optional) (2121) Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK Build to a Mod-Heavy Set of 5 Back Squats (Score is Weight) Workout Metcon (Time) FOR TIME 2 SETS 20 Back Squats (135/95)|(95/65) 10 Toes to Bar Immediately Into… 60 Burpees Over Bar Immediately Into… 2 SETS 10 Back Squats (185/135)|(135/95) 20 Toes to Bar (Score is Time) KG BB1: (60/45)|(45/30) KG BB2: (85/60)|(60/45) Partner Workout Option Metcon (Time) FOR TIME 2 SETS 40 Back Squats (135/95)|(95/65) 20 Toes to Bar Immediately Into… 120 Burpees Over Bar Immediately Into… 2 SETS 20 Back Squats (185/135)|(135/95) 40 Toes to Bar (Score is Time) KG BB1: (60/45)|(45/30) KG BB2: (85/60)|(60/45)Read more

Announcements Dec Holiday Hours: Dec 23- NO 430pm class only Dec 24th & 25th- CLOSED Dec 26th- Open Saturday WOD @ 830 Dec 31 & Jan 1- CLOSED Jan 2- FFL Community WOD and opener to 2021 Jan 11- Start the Whole Life Challenge CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row or Bike Into… 2 ROUNDS 10 Groiners 5/5 SA DB Deadlift 5/5 SA DB Strict Press 5 DB Goblet Squats 1 Round 5/5 DB Snatch 5 DB Front Squat *Start 1:00 EZ, :30 Moderate, :30 Hard Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 – Max Alt DB Snatch (35/25)(25/20) 1:00 – Max DB Front Squats (35/25)(25/20) 1:00 – Max Cal Bike Or Row -Rest 1:00 b/t Sets- (Score is Reps)RX + 50/35 Scaled Less weight Single DB for squats Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll...Read more

Announcements Dec Holiday Hours: Dec 23- NO 430pm class only Dec 24th & 25th- CLOSED Dec 26th- Open Saturday WOD @ 830 Dec 31 & Jan 1- CLOSED Jan 2- FFL Community WOD and opener to 2021 Jan 11- Start the Whole Life Challenge CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30) Into… 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Scap Push-Ups Into… 3 ROUNDS 10 Wall Ball Deadlifts 10 Wall Ball Front Squats 10 Wall Ball Strict Press Into… 2:00 Bike (Increase pace every :30) Workout “BALL DROP” (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 20/15 Cal Bike 21 WB Front Squats (20/14)|(14/10) -Rest 1:00- AMRAP x 3 MINUTES Max Bottom of the Active Squat Hold w/ WB* *Everytime you break 5 Push-Ups -Rest 1:00- AMRAP x 8 MINUTES 20/15 Cal Bike 21 WB Front Squats (20/14)|(14/10)...Read more