Month: May 2018

Back to Back to Back Couplets!

CrossFit VU – CrossFit View Public Whiteboard Warm-up Coaches will lead some dynamic mobility as well as a barbell warm-up for the movements. Metcon A: Back to Back to Back Couplets (Time) For time: 3 rounds of: 5 bar muscle-ups 5 snatches Then, 3 rounds of: 15 deadlifts 30 squats Then, 3 rounds of: 5 …
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Push Press + ROMWOD

CrossFit VU – CrossFit View Public Whiteboard Warm-up Start warming up those shoulders with the COS or a band attached to the rig. Weightlifting Push Press (5 x 3) You will have about 20 minutes to complete the Push Press. Scaling Ideally, each set will be as heavy as possible for 3 reps, but newer …
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You Feeling Chipper Today?

CrossFit VU – CrossFit View Public Whiteboard Warm-up Start foam rolling lower body as you come in. Maybe trigger point the shoulders. The coach will lead quick dynamic warm up. Metcon (Time) For Time: 30 Calorie Row 30 Alternating Lunges with DB Overhead (50/35) 30 Single Arm DB Thrusters {15 each arm} 20 Calories on …
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Snatch Day!

CrossFit VU – CrossFit View Public Whiteboard Warm-up Get warm on a bike or rower. Use COS or bands to do some Shoulder activation. Weightlifting You will have 12 minutes for each lift. A: Overhead Squat (5, 5, 5, 5, 5, 5) From the Rig B: Heaving Snatch Balance (3, 3, 3, 3, 3, 3) …
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3’s Company

CrossFit VU – CrossFit Complete each couplet for as many rounds and reps as possible. rest between each amrap as needed. View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Couplet 1- 5min AMRAP: -7 Front Squats 115/75# -14 Abmat sit ups rest 1 minRX+ 135/95# Metcon (AMRAP – Rounds and Reps) Couplet 2- 5min …
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