Category: WOD

OLY DAY: Clean & Jerk

CrossFit VU – CrossFit View Public Whiteboard Warm-up Jump on a bike or rower for 2-3 minutes and foam roll entire body. Get your gear on and be ready for some stretching and barbell warm up. Weightlifting Every 3 Minutes for 21 Minutes (7 sets) – C&J x 2 Reps (2 singles) Clean and Jerk …
read more


Kick in the A$$: Part 2

CrossFit VU – CrossFit View Public Whiteboard Kick in the A$$ Part 2 (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters 10 Burpees 16 KB Snatches (44/25) Run 400 Meters


Friday Bodyweight Fun

CrossFit VU – CrossFit View Public Whiteboard Warm-up A: Metcon (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 8 Pull-Ups 12 Toes to Bar 16 Push-UpsRx+ Run 400 Meters 6 Bar Muscle-ups 12 Toes to Bar 16 Push-Ups B: Metcon (6 Rounds for time) Intermediate | …
read more


Chipper + ROMWOD

CrossFit VU – CrossFit View Public Whiteboard Warm-up Get on a bike or rower for 2-3 minutes and foam roll entire body. Metcon Metcon (Time) For Time: 500 Meter Row 15 Power Cleans 10 Burpee Box Jumps 5 Wall Walks 10 Burpee Box Jumps 15 Deadlifts 400 Meter Run Men: 95 lbs., 24″ box Women: …
read more


Dumbbells + Gymnastics

CrossFit VU – CrossFit View Public Whiteboard Warm-up Coaches will lead a good, extended warm up for this WOD. We will need to get good and loose for this one. Metcon A: Metcon (Time) 3 rounds for time of: 10 dumbbell power snatches, left arm 10 single-arm overhead squats, left arm 10 Pull-ups 10 dumbbell …
read more


Let’s Slam Some Balls!

CrossFit VU – CrossFit View Public Whiteboard Warm-up Get on a bike or rower for 2-3 minutes and trigger point your shoulders and t-spine with a LAX ball. Metcon Metcon (AMRAP – Rounds and Reps) Complete as Many Rounds and Reps as Possible in 20 Minutes of: 10 Slam Balls (20/10 lbs.) 8 Burpees Over …
read more