CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min row or bike (easy) 3/3 step ups 5 RDL :45 sec row or bike (mod) 3 Box Jumps 5 DL :30 row or bike (hard) 3/3 groiners 5 Back Squat (3311) Stand up rowers and move barbells to rack Strength Back Squat...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min puppy dog 1 min seated straddle Game time! Tik Tak Toe Barbell/Movement Prep Take 7-8 min to build up in weight Partner Metcon Metcon (Time) Teams of 2 30 burpees 30 Power Snatches (135/95) 30 burpees 30 Clean & Jerks 30 burpees...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 7 100m run 3/3 worlds greatest 3 pike push up 3 Clean High Pull 3 Power Clean + Front Squat Review complex Strength 1 Clean + 2 FS (1 x 1 ) *Build to workout weight 15 min clock Metcon Metcon (AMRAP –...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds :30 cardio 8 plate G2O :15 plank Review movements Metcon Metcon (No Measure) EMOM x 20 40sec on/20 sec off Min 1- Cardio of choice Min 2- Sledge Hammer strikes on tire Min 3- DB Glute Bridge w/ Halo Min 4- Plank...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 3 inchworms w/ push up 3/3 step ups :15 sumo squat hold :15 hollow rocks 5 Snatch Grip DL 5 Snatch High Pull 5 power snatch 5 BTN Snatch Push Press 5 Snatch Balance Review complex Strength Power Snatch Complex (1 x...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 200m Review Watts/RPM/Pacing/Set Up EMOM x 8 40 sec on/20 sec off Min 1- 20 sec AAB/Echo(hard effort) 20 sec mod effort Min 2- Flow Stretching *partner up for EMOM Metcon 50 cal AAB/Echo (Time) 50 cal Max Effort5 min cap Baseline testing...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 groiners 5/5 birddogs 5/5 Samson 5 up downs 5 DBL DB DL (between feet) 5 DBL DB Russian Swing 5 DBL DB Hang Snatch 5 BB Goodmorning 5 Back Squat 5/5 Front Rack Reverse Lunge Review BS Tempo and set up on rig...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching (6-7 min) Movement review Break into groups, run through 5-6 reps at each station Metcon Metcon (AMRAP – Reps) EMOM x 25 40 sec on/ 20 sec off Min 1- Row or Bike Min 2 – KB Swing (53/35)(35/26) Min 3- Wall...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 cossack squat 10 glute bridge 10/10 shoulder taps 5 scap pull ups 5 kip swings 5 up downs 5 BB Goodmorning 5 BTN Push Press 5 Back Squat 5 Hang Clean High Pull 5 Deadlifts 5 Power Clean Review barbell movements and start...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 5 :15 plank :15 active squat hold w/ plate 8 plate floor press 8/8 deadbugs Metcon Metcon (No Measure) 4-5 rounds for quality 100 ft DBL KB Front Rack Carry AHAP 10 incline DB Press (athletes choice) 10 banded straight arm lat pull...Read More