CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min pigeon each side 1 min hamstring stretch on rig each side AMRAP 7 5/5 standing straddle toe touch 5/5 deadbugs 5/5 SL Glute Bridge 5 BB Goodmornings 5 cat/cow Barbell Prep Strength Deadlift (1 x 3) 3RM Retest! 30 minRead More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100m run 3/3 groiners 3/3 box step overs 100m run 3 up downs 3 box jump 100m run 3 burpee box jump over Metcon BBJO Test (Time) For time 50 BBJO (24/20) 12 min capScaled Step overs Finisher Helen (Time) 3 Rounds for time...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min cardio Halo Barbell Prep Strength Clean and Jerk (1 x 1) 1RM! 30 min Cool Down Foam rollRead More

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22 Teams of 2 100 WB (20/14) 80 Pull Ups 60 DBL DB Front Rack Lunge (35/20)(25/15) 40 HSPURX+ Solo C2B 50/35 Scaled Less weight RR HR Push UpsRead More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 T Spine Rotations 10 prone Y raises 10 Prone T raises 10 prone A raises 5 bootstrappers Barbell Prep Strength Shoulder Press (1 x 1) 2 @ 85% 1 @ 90% 1 @ 90-92% 15 min clock Metcon Metcon (5 Rounds for time)...Read More

CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 8-10 Banded Lat Pull Down 8-10 incline DB Press :30 Coppenhagen Side Plank (each side) :30 wall sit Cool Down ROMWODRead More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 SU or DU 5 BB RDL 5/5 shoulder taps 10 Glute Bridge Review Deadlift Strength Deadlift (Max reps) 5 @ 80% 3 @ 85% Max reps at 90% 20 min Metcon Metcon (Time) For time 100 DU 40 HR Push Push Ups 30...Read More

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