CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 20 Band Pull-Aparts 20 Banded Rows 20 Alt. Groiners 10 Scap Pull-Ups 10 Scap Push-Ups 10 Alt. Cossack Squats Workout Metcon (AMRAP – Rounds and Reps) “CINDY” or “MARY” “CINDY” AMRAP x 20 MINUTES 5 Pull-Ups 10 Push-Ups 15 Air Squats (Score is Rounds + Reps) OR “MARY” AMRAP x 20 MINUTES 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups (Score is Rounds + Reps) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict Press Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 25 MINUTES* 5 Pull-Ups 10 Push-Ups 15 Air Squats *P1 completes a round of Cindy while P2 holds double KB Suitcase or Front Rack Hold (Athlete Choice). Once P1 completes a round, athletes switch. KB can not go to ground the entire workout. If KB...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5/5 Single Arm Ring Rows 10 Alt. Samson Lunge 10 Tuck-Ups Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 8 Plate OH Lunges* + 100m Run MIN 2 – TTB or Rope Climb Practice *Increasing Weight Each Round (No Measure) Workout White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click hereRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 8 Push-Up to Pike 8 Med Ball DL 8 Med ball Front Squats 8 DB Strict Press Into.. Review movements Partner Workout Metcon (Time) TEAMS OF 2 3 ROUNDS FOR TIME 400m Run (together) 30 MB Cleans (20/14)(14/10) 30 DB Push Press (35/25)(20/15) 30 burpees (Score is Time) KG DB: (22.5/15)|(15/9) KG BB: (50/35)|(35/25)RX + 4 rounds 50/35 30/20 MB Scaled 200m run Less weight 20 reps of each movement Up Downs *Partition reps as needed *25 min capRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up (No Measure) 7min General warm up/stretch 8-10mins Skills warm up for T2B 8mins Warm up to build to Deadlift weight Metcon (5 Rounds for reps) 25min EMOM 30s work/30s rest 5min EMOM 30s w/30s r -T2B or HLRs 5min EMOM 30s w/30s r -KBS 53/35# or less 5min EMOM 30s w/30s r -WBS 20/14# 5min EMOM 30s w/30s r -Clean grip no hook Deadlifts 185/125# 5min EMOM 30s w/30s r -AAB Cals **complete 5mins of work in each station before moving on to next movement.Score is total reps per movement* RX+ KBS 70/53/44# WBS 30/20# Deadlifts 225/155# scaled can do less weight as needed. You may even shorten the time to 20/40s work/rest ratio.Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike :30 Jumping Jacks :30 Lunges :30 Shoulder Taps Into… 3 ROUNDS 10 Good Mornings 8 Step-Ups 6 Slow Alt. Bird Dogs 4 Up-Down + Push-Up Workout SWEET CAROLINE (Time) 3 SETS FOR TIME 30/25 Cal Bike 25 Box Jumps (24/20) 20 Burpees 1:30 Push-Up Plank* *Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken. -Rest 1:00 b/t Sets- (Score is Time) Finisher Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS :45 Max Banded Hammer Curls :15 Rest :45 Max Banded OH Tricep Extensions :15 Rest *No additional rest b/t Sets (Score is Reps)Read more