CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 10/10 Moose Antlers 10 Supermans 10 Scap Push-Ups Into… 4 SETS (:20 ON/ :10 OFF) MOVT 1 – Row* MOVT 2 – Push-Up** *Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%) **After 2 sets, switch to Push-Up to Pike Strength Bench Press (8-8-6-6-4-4) 8-8-6-6-4-4* Bench Press *Build from Light-Moderate to Moderate-Heavy (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 3:00 x 5 SETS 500/400m Row Max DB Floor Press (50/35)|(35/20) in Time Remaining… (Score is Reps) KG DB: (22.5/15)|(15/9) Finisher Metcon (No Measure) TABATA (8 SETS, :20 ON/:10 OFF) DB Gun Hold* *Single or Double DB. (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) Chest/Tri/Back 4 rounds 40 sec work/ 20 sec rest Matador Dips Single Arm Ring Rows DB Floor Press DB Bent Over Row -Rest 2 min- Legs/Abs 4 rounds 40 sec work/ 20 sec rest Pistol Squats (onto box if needed) Banded Goodmornings Skater Jumps Windshield Wipers *Pick weights you can move the entire 40 seconds *Quality movement *Move from exercise to exercise Split up into 2 groups if a big classRead more

CrossFit VU – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) Dynamic Stretching 3-4 min Into.. 2 rounds 5/5 DB DL 20 shoulder taps 5/5 DB High Pull :30 tuck hold Metcon (AMRAP – Reps) 5 rounds Min 1- :40 max Alt Hang DB or BB Hang Power Snatches Min 2- :40 max up downs Min 3- :40 max Hollow hold Min 4- rest *Athletes choice Cool Down ROMWODRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar *This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now. **After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster! Strength ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Heavy 3-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Barbell can come out of the rack (Score is Weight) Workout “PUNCH OUT” (Time) FOR TIME 800m Run 30 Thrusters (115/75)|(75/55) 30 Lateral Burpees Over Bar (Score is Time) KG BB: (50/35)|(35/25)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 150m Row 5 Barbell Front Squat 5 Barbell Push Press (w/ :01 Pause in the Dip)* 5 Scap pull ups(switch to RR on second set, pull ups on third) *This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now. **After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster! Strength On a 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Heavy 3-Rep ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Not a max..just a primer for WOD (Score is Weight) Workout Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsScaled 600-800m row Banded pull ups/RRRead more