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 OHS (95/65)(75/55) 20 Deadlifts (185/125)(135/95) 100 DU 14 min capRX+ HSPU 115/85 225/155 Scaled 150 SU Less weightRead 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

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ATYT x 10 5/5 box step overs 10 hollow rocks 10 superman Review strict press Strength Shoulder Press (1 x 2) 3 @ 85% 2 @ 88% 2 @ 88% 15 min clock Metcon Metcon (AMRAP – Reps) Every 2:00 x 5 sets 20 ab mat sit ups 10 Single DB Box Step Overs (35/25)(20/15) Max Power Snatch in time remaining (115/85)(95/65) -rest 90 sec between sets- *Goal is to have 30 sec on the barRX+ DBL DB 50/35 135/95Read more