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

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click hereRX+ No partner Scaled Less weight Strict pull ups/banded SA RR *Split reps/run as you wish with your partnerRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 PVC ext rotation stretch each side 10 PVC Pass Thru 10 PVC Around the World 10 banded pull aparts 5/5 banded strict press 10 hollow rocks w/ PvC overhead 25 DU or SU Review complex Strength 2 Push Press + 2 Jerks (1 x 1) 2 Push Press + 2 JerksBuild to a heavy complex 15 min Push Jerk or Split Jerk Metcon Metcon (Time) For time 100 DU 40 WB (20/14) 40 Alt DB Snatch (35/20)(25/15) 100 DU 30 WB 30 Alt DB Snatch 100 DU 20 WB 20 Alt DB Snatch 18 min capRX+ 50/35 Scaled Less weight 150 SU Fewer repsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :30 cardio 8 Plate Floor Press 8 Plate Bicep Curls 8 Plate Turkish Sit Ups Review movements Metcon Metcon (No Measure) EMOM x 20 40 sec on / 20 sec off Min 1- Cardio of Choice Min 2- 8 Bench Press (athletes choice) Min 3- Plank Min 4- Alt DB Bicep Curls Min 5- Wall Sit Cool Down ROMWODRead more