Announcements Fighting Spirit WOD/ Cancer awareness FundRaiser for BeTheMatch.org , Weds, August 3. WOD will be conducted all day during classes. Please bring some cash if you can to help others get treatment and more time with family. Thank you CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 row or bike 3/3 Half Kneeling SA DB Press :30 row or bike 10 hollow rocks :30 row or bike 10 supermans Review BB Complex Strength Strict Press + 2 Push Press (1 x 1) Build to a heavy 15 min Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row12/10 cal bike Scaled HKR Less weightRead more

Announcements Fighting Spirit WOD/ Cancer awareness FundRaiser for BeTheMatch.org , Weds, August 3. WOD will be conducted all day during classes. Please bring some cash if you can to help others get treatment and more time with family. Thank you CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Active Stretching 4-5 min Review HS Walk Drills Skill Handstand Walk (1 x 1) 10 min Box HSW Drills (https://youtu.be/g6iTL1Sa89w) Wall Facing Drills (https://youtu.be/wyxrDz1D6m8) Spotter Drills (https://youtu.be/Io5xhmp22bI) Free HS Walk Metcon Metcon (No Measure) 3-4 rounds for quality :30 KB Front Rack Hold AHAP :30 active bar hang :30 KB Skull Crushers :30 Pike Leg Lifts over KB 12 min clock Cool Down ROMWODRead more

Announcements Fighting Spirit WOD/ Cancer awareness FundRaiser for BeTheMatch.org , Weds, August 3. WOD will be conducted all day during classes. Please bring some cash if you can to help others get treatment and more time with family. Thank you CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 15 SU or DU 5 KB RDL 5 KB High Pull 5/5 Deadbugs w/ KB 5/5 Straddle Toe Touch Review Snatch DL Strength Snatch Grip Deadlift (1 x 2) Build to a heavy 20 min Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 SDLHP (95/65)(75/55) 35 DURX+ 115/85 Scaled Less weight 70 SURead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 pigeon on box each side 200m run 5 push up down dog 3/3 step ups 200m run 5 up downs 3 box jumps 200m run Review BBJO, footwork, pacing Metcon BBJO Test (Time) For time 50 BBJO (24/20) 12 min capBaseline Testing Scaled Step overs 25-30 reps Finisher Metcon (Time) 4 rounds 200m run 25 ab mat sit ups 12 min capRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 worlds greatest 3/3 cossack squats 3 inch worms w/ push up 3 cat/cow 5 goodmorning 5/5 elbow punch 5 push press 5 front squat 5 RDL Review complex Strength Bella Complex (1 x 1 ) 1 Clean + 1 S2O + 1 Front Squat + 1 S2OBuild to a heavy complex 20 min Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#14 min cap RX+ 155/105 Scaled Pull Up/C2B/RR + Push Up Less weightRead more