CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (7:00 CAP) 100m Run 10/10 Leg Swings 8 Samson Lunges 8 Good Mornings 10 Dead Bugs Into… 2 SETS 200m Run 5 Lunge + Lunge + Air Squat 10 Plate Ground to Overhead 10 Alt. V-Ups Workout Metcon (Time) FOR TIME 800m Run 50 Walking Lunges 50 Sit-Ups 200m Run 50 Up-Down Box Step-Overs (24/20) 200m Run 50 Sit-Ups 50 Walking Lunges 800m Run (Score is Time) Finisher Metcon (No Measure) 2-3 SETS FOR QUALITY* 1:00 Elbow Plank :30 Left Side Plank :30 Right Side Plank 1:00 Elbow Plank *Must be performed unbroken. Lower times as needed. -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 200m Run 10 Slow Banded Pull-Downs 8 Push-Up to Pike 6 Barbell Snatch Grip RDL 4 Up-Downs Strength Metcon (AMRAP – Reps) 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as Needed b/t Sets- (Score is Total Reps) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12 Pull-Ups 9 Hand Release Push-Ups 3 Power Snatch (135/95)|(95/65) *Option to go heavier (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK FOR QUALITY 500/400m Row 1:00 Plank 5 Inchworms 5 Push-Up to Pike 10 DBL DB Deadlifts 5/5 Single DB Snatch (:02 Pause at the top of each rep) 1:00 Plank *In time remaining, begin building up to the Workout Weight. Workout Metcon (Time) “WESTON” 5 ROUNDS FOR TIME 1000/800m Row 200m DBL DB Farmer Carry (50/35)|(35/20) 100m Single Arm DB Waiter Walk* *Switch hands at 50m. (Score is Time) KG DB: (22.5/15)|(15/10) *Option to perform 3 Rounds For TimeU.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.Read more

Announcements Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES :30 Jump Rope 5/5 Cossack Squat 10 Wall Ball Front Squat *At 5:00 mark, swap movements to: :30 DU Attempts 5 Kang Squats 10 Wall Ball Thrusters Workout Metcon (Time) FOR TIME 50-40-30-20-10 Wall Balls (20/14)|(14/10)* Double Unders** Immediately Into… 1 Mile Run *Heavy WB Optional **Unbroken DU Optional (Score is Time) KG WB: (9/6)|(6/5) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 100-80-60-40-20 Wall Balls (20/14)|(14/10)* Double Unders Immediately Into… 1 Mile Partner Wall Ball Run *Heavy WB Optional **The...Read more

Announcements Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11. CrossFit VU – CrossFit View Public Whiteboard Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Scaled 115/85 95/65Read more