CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row* Into… 3 ROUNDS* :30 Jumping Jacks :30 Groiners :30 Air Squats** :30 Alt V-Ups *Increase pace every full round. **Switch to Jumping Squats in Round 3. Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex… 1 Clean Pull + 2 Power Clean (Score is Weight) Workout Metcon (Weight) ON A 25:00 RUNNING CLOCK… Row 2500/2250m then… Build to a Heavy 3-Rep TNG Power Clean in time remaining. (Score is Weight)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Jog 10 Alt. Lateral Step-Overs 10 Banded Pull Aparts 10 Scap Pull-Ups Workout Metcon (1 Rounds for time) 7 SETS FOR TIME 10 Box Jump Overs (24/20) 100m Run 10 Toes to Bar 100m Run -Rest 1:00 b/t Sets- (Score is Slowest Set)Scaled Box Step Overs HKR/Reverse Crunches Finisher Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate) MIN 2 – 8/8 Single Arm DB Kickbacks (Score is Weight)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK 10-9-8-7-6-5-4-3-2-1 Jumping Jacks Air Squats Up-Downs Strength Bench Press (10-10-8-8-6) 10-10-8-8-6 Bench Press *Build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – 20 Wall Balls (20/14) MIN 2 – 60 Double Unders MIN 3 – Max Feet Elevated Decline Push-Ups (Score is Total Push-Ups) KG WB: (9/6)|(6/5)Read more

CrossFit VU – CrossFit View Public WhiteboardRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 6 Upright Rows 8 Muscle Cleans 10 Bent Over Rows 12 Hollow Rocks Workout Metcon (Time) 3 ROUNDS FOR TIME 16 Sit-Ups 12 Hang Power Cleans (115/75)|(75/55) 6 Bar Muscle-Ups (Score is Time) -Rest 2:00- 1 ROUND FOR TIME 48 Sit-Ups 36 Hang Power Cleans 12 Bar Muscle-Ups (Score is Time) KG BB: (50/35)|(35/25) BMU Option 1: Jumping Bar Muscle-Up BMU Option 2: Burpee Jumping Pull-Up Partner Workout Option Metcon (Time) IN TEAMS OF 2… 6 ROUNDS FOR TIME* 12 Hang Power Cleans (115/75)|(75/55) 6 Bar Muscle-Ups (Score is Time) -Rest 2:00- 2 ROUNDS FOR TIME** 36 Hang Power Cleans 12 Bar Muscle-Ups *Partner 1 performs a full round while Partner 2 performs 16 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 16 Sit-Ups. ** Partner 1 performs a full round...Read more