CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50′ bear crawl 50′ crab walk (backwards) 50′ high knees 50′ butt kickers 50′ high skips 10 PVC Pass Thru 10 PVC Good morning 5/5 elbow punch 5/5 bird dogs 10 PVC Strict Press Review Push Press w/ PVC then grab barbells Strength Push...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Review rowing technique/pacing EMOM x 8 Min 1- Row 40 sec (build in pace each rd) Min 2- Flow stretching (coaches choice) *partner up for the EMOM Metcon 2k Row (Time) Max Effort 2k RowRetest…Let’s hit some PR’s! Run 2 heats…once first heat is...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min cardio 5/5 Cossack Squats w/ OH reach 5/5 thoracic rotations 10/10 shoulder taps 7 bootstrappers 5 push up downdog W/ empty BB 5 goodmorning 5/5 elbow punch 5 strict press 5 High Pull 5 RDL Review Clean and Jerk Strength Clean and...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Flow stretching (6-7 min) Set up equipment, review movemnts Practice round…each partner 10 WB :15 sandbag bear hug hold 10 KBS :15 sec plank 10 cals Partner Metcon Metcon (Time) Teams of 2 Part 1- 120 WB (20/14) *partner 1 works while...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 7 3 up downs 3/3 worlds greatest 10 PVC Pass Thru 3 Snatch Grip DL w/ empty bar 3 Hang Snatch High Pull 3 BTN Snatch Push Press Review OHS w/ PVC Strength Overhead Squat (5 x 1) *Back off week…max out next...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :30 active bar hang 5/5 alt v ups :30 cardio 5/5 SL RDL Review movements Metcon Metcon (No Measure) EMOM x 20 40 sec on/20 sec off Min 1- 150′ KB Farmers Carry AHAP Min 2- Turkish Sit Up w/ plate Min...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 30 sec banded skater jumps w/ halo 30 sec banded march w/ halo 30 sec plank Into.. 5 scap pull ups 5 kip swings 5/5 seated DB Strict Press 5/5 box step ups :30 wall handstand hold (use box to scale or...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Foam roll IT band & calves (4 min) 200m run 250m row or 12/10 cal bike 25 jumping jacks 10/10 leg sweeps 10/10 shoulder shrugs (forward/backwards) 10 ab mat sit ups DU Drills (6-7 min) -SU (focus on straight body line, elbows in, hands...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min hurdler stretch 1 min twisted cross 50′ bear crawl 50′ crab walk 50′ spider man walk 50′ Toy Soldier 50′ duck walk 50′ side shuffle Barbell Prep 5 DL 5 Hang Clean High Pull 5 Hang Power Clean 5/5 Elbow Punches 5...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min couch stretch 1 min standing straddle 3 rounds 100m run 5/5 DB DL 5/5 step ups 5 WB Push Press 5 WB Squats Review movements Metcon Metcon (Time) ‘Bunny Bounce’ 6 rounds 200m run 10 box jumps (24/20) 12 Alt DB Snatch...Read More