CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Whiskey 9 (Time) For Time: with a partner 800m Run the 2 Rounds of: -35 Burpee pull ups -34 Box step ups 24/20″ -69 KBS 53/35# -800m Run w/ KB 53/35#RX+ Wear a vest 20/14# Scaled 400m run Burpee RR Less weight https://wodwell.com/wod/whiskey-9/Read More

CrossFit VU – VU Compete View Public Whiteboard Strength Clean and Jerk (10 x 1 ) EMOM x 10 1 Power Clean & Jerk @ 70-75% Front Squat (7 x 2 ) * Use bands or 2 sec pause in bottom EMOM x 7 2 Banded Front Squats @ 50-60% or 70% for pause FSRead More

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) Teams of 4 2 rounds Pair 1 50′ wheelbarrow carry 50′ buddy carry *each person does the 25′ Pair 2 10 burpees over partner (partner holds plank *switch places after 8 reps are completed Cash out:400m run togetherRead More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ATYT x 10 5/5 box step overs 10 hollow rocks 10 superman Review strict press Strength Shoulder Press (1 x 2) 3 @ 85% 2 @ 88% 2 @ 88% 15 min clock Metcon Metcon (AMRAP – Reps) Every 2:00 x 5 sets 20...Read More

CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (Weight) 4-5 rounds for quality 1 min cardio 5 Bench Press 8-10 Landmine Rows :30 plank side crunches 20 min cap Cool Down ROMWODRead More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 15 DU/SU 5 BB RDL 5 WB Push Press 5/5 SL Glute Bridge Strength Deadlift (3 x 5 ) 5 @ 75% 5 @ 80% 5 @ 85% 20 min clock Metcon Metcon (Time) 3 rounds 15 DL (225/155)(185/125) 30 WB (20/14)(14/10)...Read More

CrossFit VU – CrossFit Warm-up Warm-up (No Measure) 1 min couch stretch 1 min hamstring stretch 2 rounds 200m run 1 min row or bike 5 scap push ups 5 tuck ups 5 box step overs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 3..6..9..12 Cal Row HR Push Ups Rest 2 min AMRAP...Read More

CrossFit VU – CrossFit Warm-up Warm-up (No Measure) 3/3 Samson 3/3 cossack squats :30 plank 3/3 bear to bridge Barbell Prep Strength Clean and Jerk (1 x 1) 2 @ 80% 2 @ 85% 1 @ 88% 1 @ 88% 20 min clock Metcon Metcon (Weight) EMOM x 15 Min 1- 5 DBL KB Hang...Read More

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) ‘The VU Capitol’ Teams of 2 40 power snatch (135/95) 1 mile run (together) 300m DBL KB Farmers Carry (53/35)(35/26) 300m Sandbag Bear Hug Carry (75/50) *split the reps/carry’s as you wish 30 min capRX+ 155/105 70/53 100/75 Scaled Less weight 800m runRead More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 20 DU or SU 3 updowns 3/3 birddogs 5/5 shoulder taps Review Strict Press Strength Shoulder Press (4 x 3 ) 3 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% 15 min clock Metcon Metcon (AMRAP – Rounds and...Read More