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

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) -GENERAL WARM-UP- 2 rounds 5/5 Squat Reach Ups 10 Intentional PVC Passes (belly tight!) 10 Samson Stretch :30 ankle stretch against rig *After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below! -QUICK OHS DRILL- 2 SETS w/ Empty Barbell… 5 Behind the Neck Push Press (Snatch Grip) :10 Active OH Hold (Pressing Up Strong!) 3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong) Strength Overhead Squat (3×5) 3×5 Overhead Squat (Moderate-Heavy)* *Same weight across for all sets. *15 min clock (Score is Weight) Workout Metcon (Time) FOR TIME 15-12-9 OHS (75/55)(55/35) TTB Into.. 12-9-6 Thrusters (75/55)(55/35) Pull UpsRX+ 95/65 C2B 21-15-9 into..15-12-9 Scaled Less weight HKR/ Reverse crunch RRRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Narrow Stance Squats 5 Push-Up to Pike 10 Squat Jumps 5/5 Single Leg V-Ups Immediately into… AMRAP x 5 MINUTES 10 Alt. Curtsey Squats 5 Push Press 10 Front Squats 5 Hanging Knee or Leg Raises Workout Metcon (AMRAP – Reps) 5 SETS ON 3:00 RUNNING CLOCK 12 Alt Pistols or 24 Air Squats 12 Knees to Elbow 12 Power Cleans (95/65)|(65/45) Max Thrusters in Time Remaining… -Rest 1:00 b/t Sets- (Score is Reps) KG BB: (45/30)|(30/20)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Groiners 10 KB Deadlifts 5 Russian KB Swings :30 Goblet Front Squat Hold ROWLING (ON A 8:00 RUNNING CLOCK) Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 up down and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups. Workout Metcon (Time) FOR TIME 50 Ab Mat Sit ups 50 KB Swings (53/35)|(35/26) 50 Box Jump Overs (24/20) 50 up downs (Score is Time) KG KB: (24/16)|(16/12)RX+ 70/53 Scaled Less weight 30-40 reps each movmnt Lower box Partner Workout Option Metcon (Time) IN TEAMS OF 2… 100 ab mat sit...Read more