CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min thoracic opener on WB 10 glute bridge 10 Deadbugs 10 WB DL 10 WB Squats 10 PVC Pass Thru 10 Pike Push Ups Barbells to the rig, review OHS Strength Overhead Squat (4 x 2 ) *2 sec pause in bottom *Working...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 curtsy lunge :30 hollow rocks 10 banded good mornings 5/5 SL RDL Review movements Metcon Metcon (No Measure) EMOM x 20 40 sec on/20 sec off Min 1- SL KB RDL Min 2- SA DB BOR (athletes choice) Min 3- Lateral skater jumps...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min childs pose on box 2 rounds 25 SU 5/5 KB Windmills 5/5 step ups :30 plank 5/5 KB SA Strict Press Review Push Press Strength Push Press (4 x 3) 2 sec pause in dip Working sets at 75-80% (10-15lbs more than...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min banded hamstring :30 downdog Line Drills (7-8 min) 2 rounds :30 row or bike 100m run Metcon Metcon (Calories) Every 5 min x 5 sets Set 1 800m run (4:30 cap) Max cals on bike/row -Rest 1 min- Set 2 600m run...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min pigeon 1 min thread the needle 5 up downs 5 BB Good mornings 5/5 lunge w/ twist 5 BB Strict Press 5/5 straight leg kicks 5 BB Deadlifts 5/5 open and close the gate 5 front squats Review clean & jerk Strength...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min couch stretch 1 min lat stretch on wall AMRAP 7 :30 cardio 5 bootstrappers 5 push up downdog 5/5 worlds greatest *follow your partner Review WB & HPC Partner Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 40...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m run 10 PVC Pass Thru 10 PVS around the world 5/5 T Spine Rotations 5/5 Cossack Squats 10 supermans 5 Snatch Deadlifts 5 Hang Snatch High Pull 5 BTN Snatch Push Press 5 OHS (1/4 depth 5 OHS (parallel) 5 OHS Strength Overhead...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :30 active bar hang 5/5 SA Ring Rows 10 hollow rocks 5/5 shoulder taps Review movements Metcon Metcon (No Measure) 4-5 rounds for quality 150′ KB Farmers Carry 2 Rope Climbs :30 mountain climbers :30 seated pike leg lifts (https://youtu.be/IcTApCXeUxA) 20 min...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ATYT x 10 5/5 Samson 5/5 step ups 5/5 alt v ups 5 burpees 5/5 half kneeling SA DB Press Barbell Prep Strength Push Press (4 x 3) *2 sec pause in dip Demo: https://youtu.be/z3YcqZl3KN0 15 min clock Week 1 of 6 Working sets...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 row 25 SU or DU 5/5 Straight Leg Kicks 10 RKBS 5 kip swings :30 Row 25 SU or DU 5/5 Toe Touches 5 KBS 5 pull ups or ring rows Review rowing mechanics/pacing Metcon 2k Row (Time) Max Effort 2k RowBaseline testing...Read More