Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10 Scap Push-Ups Into… 3 SETS 20 Alt Reverse Lunges* :20 False Grip Ring Row Hold :20 Ring Support Hold *Switch to 20 Alt Cossack Squats for last round Strength Back Squat (1×6 / 1×6 / 1×6+) BACK SQUAT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Alt. Pistol Squats or 40 Air Squats 6 Ring Muscle-Ups* *Option for 12 Chest to Bar Pull-Ups (Score is Rounds + Reps)Read more

Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 10 Alt Groiners Into… AMRAP x 5 MINUTES 10 Empty BB Strict Press 10 Box Step Ups 10 Burpees Strength Shoulder Press (1×6 / 1×6 / 1×6+) STRICT PRESS 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…..no more than 6-8. (Score is Weight) Workout Metcon (Time) FOR TIME 21-15-12-15-21 Push Press (115/75)|(65/45) Box Jump-Overs (20)* *Both feet must come to the top of the box before coming down. (Score is Time)Read more

Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Fish Game on the rower Into… Movement prep/demo Metcon Metcon (No Measure) ‘Hump Day Pump’ 5 rounds 45 sec on 15 sec off Station 1- 100′ Sled Push Station 2- AMRAP Wall Ball ‘DT’ (30/20) 12 DL, 9 HPC, 6 S2O Station 3- Supinated Barbell BOR Station 4- Barbell Roll Outs Station 5- Front Rack Reverse Lunges (from ground) *The flow…separate into groups of 4-5. Start at different stations. Once you finish the station move to the next. *Everyone will need their own wall ball and barbell ready to go *Add weight as you see fit for the BOR/sled push/lunges Finisher Metcon (No Measure) 3 rounds of 21’s w/ DB 7 reps bottom to 90 7 reps...Read more

Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 25ft (or :20) Toe Walk 25ft (or :20) High Skips 25ft (or :20) High Knees 25ft (or :20) Butt Kickers Into… 3 SETS 10 Elbow Punches 10 Air Squats 100m Jog Skill Metcon (Weight) 5 SETS FOR QUALITY 3-Position Squat Clean* *1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean -Keep Weight Light to Moderate- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 7 Hang Squat Cleans (135/95)|(95/65) 100m Run -Rest 1:00- AMRAP x 5 MINUTES 5 Hang Squat Cleans (155/105)|(115/75) 100m Run -Rest 1:00- AMRAP x 5 MINUTES Max Hang Squat Cleans (155/105)|(115/75)* *Every time you drop the bar perform 5 Up-Down...Read more

Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Shoulder Taps 5/5 Single Arm DB Plank Row 20 Mountain Climbers Following the warm-up, review the OH movements for the workout. Strength Shoulder Press (Build to a 2RM Strict Press) ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press* *Testing week for start of strength cycle (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 5 DB Renegade Rows (50/35)|(35/20) 15 DB Push Press 200m Run* *Run increases by 100m every round, 200-300-400 etc… (Score is Rounds + Reps)Read more