CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min seated straddle w/ barbell collars against feet 5/5 T Spine Rotations 5/5 SL Glute Bridge 5 inch worms w/ push up 5 sumo squats 5 RKBS 5 clean deadlifts 5 hang muscle clean 5/5 elbow punches 5 front squat 5 push press...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min wrist rocks 1 min supine twist 2 rounds :15 active bar hang 5 up downs 3/3 step ups 100m run Review carry’s + BBJ Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 20 KB Deadlifts (53/35)(35/26) 20...Read More

CrossFit VU – CrossFit View Public Whiteboard Metcon CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :15 mountain climbers 5 bootstrappers 5/5 SA Ring Rows :15 tuck hold Review movements Metcon Metcon (No Measure) AMRAP 20 For Quality 100′ plate push (45# plate) Demo- https://youtu.be/1pM3W2fkRis :15 hollow rocks 12 banded lat pull downs :15 counterbalance squat hold (use...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min seated forward fold 1 min puppy dog 3 rounds 1:00 row/bike 10 banded goodmornings 8 KB High Pull 5 up downs *rd 3 switch to burpees Metcon Metcon (4 Rounds for time) Every 5 min x 4 sets 25/20 cal row or...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m run 1:00 elevated pigeon on box :30 down dog (focus on calf/hamstring) 5 WB Squats 5 WB Push Press 5/5 step ups 200m run 5 Wall Balls 5 Box Jumps Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps,...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min thoracic ext on foam roller (https://youtu.be/uzWOECAhsAM) 1 min foam roll lats 15 DU or SU 5/5 worlds greatest 5 kip swings 5 HKR 5 BB Goodmorning 5/5 elbow punches 5 BTN Snatch Push Press 5 BB Deadlifts Review BB/gymnastic movements…build up to...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS ON A 5:00 RUNNING CLOCK… 10 Band Pull-Aparts 10 Banded Upright Rows 5 Slow Banded Good Mornings 1:00 Bike (Increasing Pace) Workout Metcon (AMRAP – Rounds and Reps) ON A 3:00 RUNNING CLOCK… 150 Double Unders Immediately Into… AMRAP x 15 MINUTES...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 2 SETS 10 Barbell Elbow Punches 15 Air Squats :20 Squat Hold :25 Bar Hang INTO… 1-2 SETS 5 Strict Pull-ups 10 Kipping Swings 15 Air Squats Strength Front Squat (3-3-3-3*) *Start Moderate, build to Mod-Heavy. (Score is Weight)...Read More

CrossFit VU – CrossFit View Public Whiteboard Metcon CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1...Read More