CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) ‘VU Oregon Trail’ Teams of 2 400m run (together) 100′ KB Farmers Carry (53/35)(44/26) 40 DB Burpee Deadlifts (35/20)(25/15) 400m run 100′ KB Farmers Carry 40 DBL DB Hang Snatch 400m run 100′ KB Farmers Carry 40 Devils Press *One partner does the entire...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 row or bike 3/3 worlds greatest 3 inch worms :30 row or bike 3 good mornings 3/3 elbow punches :30 row or bike 3 front squats 3 strict press Strength Front Squat (4 x 3) 3 @ 73% 3 @ 78% 3 @...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 7 Plate Floor Press 7 Plate BOR 7 Plate Good morning :30 cardio Metcon Metcon (No Measure) AMRAP 20 5 Bench Press (building) 8 DB BOR 1 min cardio of choice 5/5 SL KB RDL -rest 30 sec b/t rounds- Cool Down...Read More

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CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 bird dogs 5/5 alt v ups 5/5 Samson 10 PVC Pass Thru 10 PVC Around the World Snatch Prep Strength Snatch (3 x 2 ) *2 sec pause at knee, full squat Working sets at 75-77% Slightly heavier than last week 15 min...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min pigeon each side :30 down dog (calf/hamstring focus) 10/10 leg sweeps (lateral & forward) 50ft toe walk 50 ft toe walk 50ft high knees 50ft butt kickers Into.. 250/200m row or 15/12 cal bike 200m run 20 SU/DU Metcon Metcon (AMRAP –...Read More

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CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 groiners 3/3 T Spine Rotations 3/3 box step overs 5 Deadlifts 5 Kang Squats 5/5 elbow punches 5 BTN Push Press Review Back Squat Strength Back Squat (4 x 4) 4 @ 70% 4 @ 73% 4 @ 75% 4 @ 75% 15...Read More

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (No Measure) Summer Time Chipper Teams of 2 150/120 cal row/Ski or 120/100 cal bike 100 DB Hang C & J (35/20)(25/15) 75 Burpees 50 lunges w/ slam ball (30/20)(20/10) (L/R = 1) 25 shuttle run (down/back = 1) *together *partition as needed 35 min...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 cossack squats 5 BB Deadlifts 5/5 elbow punches 5 front squats w/ 3 sec pause in bottom 5 push up downdog :15 side plank each side Strength Front Squat (4 x 3 ) 3 @ 70% 3 @ 75% 3 @ 73% 3...Read More