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

CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (No Measure) EMOM x 20 40 sec on/20 sec off Min 1- Box Shoot Through Min 2- KB Side Chops Min 3- 150′ Sled Push Min 4- Inverted Barbell Row (supine grip) Min 5- Hollow Rocks Cool Down ROMWODRead More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Barbell Prep Strength Deadlift (3 x 5 ) 5 @ 70% 5 @ 75% 5 @ 80% 20 min clock Metcon Metcon (Time) For time 21 DL (155/105) (135/95) 21 BJO (24/20) 21 Pull Ups 15 HPC 15 BJO 15 C2B 9 S2O...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills 6-7 min 200m run 250/200m row or 12/10 cal bike 3 burpees over erg 4 sandbag over shoulder 6 ab mat sit ups 15 SU/DU Metcon Metcon (AMRAP – Reps) Every 6 min x 4 rounds Rest 2 min b/t rounds Rd...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 worlds greatest 3 push up downdog :15 sumo squat hold :15 plank 3/3 quad stretch 3/3 toe touch Barbell Prep Strength Clean and Jerk (1 x 2) 2 @ 80% 2 @ 82% 2 @ 85% 20 min clock Week 1 of 4...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching 5-6 min Movement Demo/Practice round Metcon Metcon (AMRAP – Reps) EMOM x 25 40 sec on/ 20 sec off Min 1- Row or Bike Min 2- DB Push Press Min 3- Ab Mat Sit Ups Min 4- Sandbag Bear Hug Squats Min...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 inch worms 3/3 T spine rotations 10 PVC Pass Thru 5 supermans w/ PVC 3/3 lunge w/ twist 10 alt v ups Review Complex Strength 3 Push Press + 1 Jerk (1 x 1) From the rack, Perform 3 push press + a...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 cardio 5/5 russian twists 5/5 SL RDL :30 cardio 5 push ups 5 ring rows :30 cardio Review movements Metcon Metcon (No Measure) 5-6 rounds For quality 1 min Cardio of choice 5/5 Paloff Press 5/5 SA KB BOR 8-10 DB Floor Press...Read More