CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Row 10 PVC Pass Thrus 10 Alt Groiners 10 Bootstrappers Into… 3 ROUNDS 5/5 Single Arm DB Strict Press 5/5 Single Arm DB OH Reverse Lunge Strength Metcon (Weight) 5 SETS 1 Snatch Deadlift + 2 Hang Squat Snatch + 1 Snatch *Loading stays Moderate (65-70%) across all Sets. (Score is Weight) Workout “SWITCHEROO” (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 20 Alt. DB Snatch (50/35)|(35/20) 20 Single DB Suitcase Lunge* 250/200m Row *Switch hands after 10 Lunges. (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9)Read more

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (AMRAP – Rounds and Reps) AMRAP 35 Complete as many giant sets as possible 7 Sangbag Squat Cleans 10 DB Arnold Press 12 Seated Banded Row 15/15 Russian Twists w/ Med Ball or Slam Ball *Move for Quality *Rest 30 sec-1 min between roundsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) HINSHAW WARM-UP 25’ High Knee Karaoke 25’ Over the Hurdle 25’ Walking Knee to Chest 25’ Figure Four 25’ Lunge with Twist 25’ Toy Soldiers 25’ High Knees 25’ Butt Kickers 25’ Side Step/Skip (down and back) 50m Mod Jog 50m Fast Run Into… 2 ROUNDS 20 Alt. Shoulder Taps 8 Step Ups 6 Knee Push-Ups Workout Metcon (Time) FOR TIME 40 Box Jumps (20) 800m Run 50 Hand Release Push-Ups 800m Run 20 Box Jumps (Score is Time)*16 min cap Scaled 400-600m run RX+ 24 in box Cool Down Warm-up (No Measure) FOR RECOVERY ROMWOD (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 3 SETS 10 Glute Bridges 8 Scap Pull-Ups 6 Tuck-Ups Into… 3 SETS 10 Hang Muscle Cleans 8 Elbow Punches 6 Front Squats 4 Strict Knee Raises Strength Front Squat (Heavy 10-Rep) ON A 15:00 RUNNING CLOCK… Build to a Heavy 10-Rep Front Squat (Score is Weight) Workout Metcon (1 Rounds for time) EVERY 3:00 x 5 SETS 10 Front Squats (155/105)|(115/75) 15 Knees to Elbow 10 Up-Downs Over Bar (Score is Slowest Time) KG BB: (70/55)|(50/35)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 2 ROUNDS 25 Jumping Jacks 10 PVC Pass Thrus 10 Worlds Greatest 10 Bootstrappers Into… Barbell Prep for Snatch Strength Metcon (Weight) EVERY 2:00 x 6 sets 1 Snatch Deadlift + 2 Hang Squat Snatch + 1 Snatch *Loading stays Moderate (65-70%) across all Sets. (Score is Weight) *Take 8-10 minutes to build up your moderate load for the working setsScaled Power Snatch Cool Down 5-8 min mobility Shoulders, mid back, pecs, hipsRead more