CrossFit VU – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) 4-5min Rds -WBS 20/14# -DB Devils Press 50/35# -Box Jumps 24/20″ -KBS 53/35# -Row/AAB Cals rest 1min work for 40-50s ea rd then leave time to rotate and write score down for ea movement. final score will be total reps PER movement.scaled: -WBS 14/10# -DB Devils press 35/20# or less -Box jumps 20″ or less -KBS 35/24# or less newer athletes do 3 rds of this workout instead of 4.Read more

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (Weight) AMRAP 35 5 Back Squat 100 ft sandbag carry 7/7 DB Hang C & J (mod weight) 10/10 slow & controlled bicycle crunch *Start light on the back squat and build each set until you reach a mod-heavy set of 5 *Partner with someone similar height on back squat *Rest as needed. Move for quality *score will be your final back squat weightRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row (Increase pace every :30) Into … 1 SET (:45 ON / :15 REST) MOVT 1 – Air Squats MOVT 2 – Push-Up to Pike MOVT 3 – Cossack Squats MOVT 4 – Wall Ball Strict Press Into … 2:00 Row (Increase pace every :30)* *Start at faster pace than the first time on the rower. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 7 Power Snatches (115/75)|(75/55) 14 Wall Balls (20/14)|(14/10) 21/16 Cal Row (Score is Rounds + Reps) KG BB: (50/35)|(35/25) KG WB: (9/6)|(6/5) Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 8-12 Barbell Roll-Outs Followed By… 5:00 Foam Roll (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 20 Jumping Jacks :20 Inactive Bar Hang :20 Active Bar Hang 10 High Skips Into… 3 SETS 10 Scap Pull-Ups (:01 Hold @ Top) 10 Push-Up Negatives (:03 Lower) 10/10 Forward Leg Swings 10/10 Banded Monster Walks 10 High Knees 10 Butt Kickers Extended Warm-up Metcon (No Measure) 3 SETS :20 Ring Support Hold :20 Bottom of Ring Dip Hold :20 Bar-Hanging Knee Tuck or L-Sit Hold 100m Run -Rest as Needed b/t Sets- (No Measure) Workout Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 300m Run 15 Toes to Bar Max Ring Dips in Time Remaining… -Rest 2:00 b/t Sets- (Score is Reps) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2 SETS 1:00 Doorway Stretch (R) 1:00 Doorway Stretch (L) 1:00 Child’s Pose (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into … 1 SET (:45 ON / :15 REST) MOVT 1 – RR MOVT 2 – Push-Up to Pike MOVT 3 – Hollow Hold MOVT 4 – DB DL Into … Practice Kip Swings Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 7 Pull Ups 14 DB Burpees (35/25)(25/20) 200m run (Score is Rounds + Reps)RX + 50/35 C2B Scaled Less weight RR/banded pull ups Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 15 banded pull aparts 10 hollow rocks Followed By… 5:00 Foam Roll (No Measure)Read more