CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 5 Bootstrappers 10 Slam Ball Deadlift 10 Slam Ball Press 10 groiners Into… Barbell Prep Strength Metcon (Weight) E2MOM x 14 MINUTES 3 TNG Power Clean & Jerk or Power Snatch* *Start light-moderate and build to heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 200/150m Row 8 Ground to Overhead (115/75)|(75/55) 200/150m Row 8 Slam Balls (30/20)|(20/10) (Score is Rounds + Reps) KG BB: (50/35)|(35/25) KG SB: (15/10)|(10/5)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 2 ROUNDS 10 Cossack Squats* 5 PVC Kang Squats** 5/5 Single Leg DB RDL Strength Back Squat (3-3-3-3) 3-3-3-3 Back Squats* *Building from Moderate-Heavy to Heavy (Score is Weight) Workout “SPEED DEMON” (Time) 3 ROUNDS FOR TIME 15 DB Front Squat (35/25)|(25/20) 15 Burpees -Hard Cap 8:00-Scaled Less weight 8-10 FS 8-10 burpees RX+ 50/35 Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs and Upper Back (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold MIN 2 – Pike Hold or “Around the Worlds” MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows MIN 4 – :15 Shoulder Taps + :30 Front Plank Skill Metcon (No Measure) 3 SETS FOR QUALITY 7/7 Pistol Squats* 1:00 Handstand Hold Practice or Handstand Walk Practice -Rest as needed b/t Sets- *Weighted Pistol Squat Optional. (No Measure) Workout Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Partner Workout Option Metcon (Time) IN TEAMS OF 2… AMRAP x 20 MINUTES 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold MIN 2 – Pike Hold or “Around the Worlds” MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows MIN 4 – :15 Shoulder Taps + :30 Front Plank Workout Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Partner Workout Option Metcon (Time) IN TEAMS OF 2… AMRAP x 20 MINUTES 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps)Read more

CrossFit VU – CrossFit Friday Night Lights in Tights is in full effect! All after noon classes will be FNLs until we are done. View Public Whiteboard Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time) For time: 1 scaled wall walk 10 single-unders 3 scaled wall walks 30 single-unders 6 scaled wall walks 60 single-unders 9 scaled wall walks 90 single-unders 15 scaled wall walks 150 single-unders 21 scaled wall walks 210 single-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here Crossfit Games Open 21.1 Masters...Read more