CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 pigeon each side :30 hamstring stretch on rig 25′ toy soldiers 25′ lunge w/ twist 25′ high knees 25′ butt kickers 25′ high skips 25′ karoke Review sandbag carry 100m run 150m row or 10 cal bike 50′ sandbag carry Metcon Metcon (Time) 7 rounds 200m run 250/200m row or 15/12 cal bike 100ft sandbag carry 30 min capRX+ 8 rounds Scaled 5-6 roundsRead more

CrossFit VU – VU Core View Public WhiteboardRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 cossack squats :15 side plank each side 3/3 Samson :15 plank w/empty BB 3 kang squats 3 push press 3 RDL Strength Back Squat (1 x 3, 1 x 2, 1 x 1) 3 @ 80% 2 @ 83% 1 @ 85-88% 15-20 min Metcon Metcon (Time) 10 C & J (135/95)(95/65) 2 rounds of Cindy 5 C & J (155/105)(115)(85) 2 rounds of Cindy 3 C & J (185/125)(135/95) 15 min cap Cindy 5 pull ups 10 push ups 15 air squatsRX+ C2B 155/105, 185/125, 225/155 Scaled Less weight Ring rowRead more

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Reps) AMRAP 6 400m run (together) 40 alt DB Snatches (35/20)(25/15) Max cal row in time remaining -rest 1 min- AMRAP 6 400m run 30 Single DB Box Step Overs (24/20) Max cal row in time remaining -rest 1 min- AMRAP 6 400m run 20 SA DB OH lunge (L/R = 1) Max cal row in time remaining -rest 1 min- AMRAP 2 Max burpee pull ups *take turns on the rower/burpee pull ups as you wish to accumulate calories/reps *partition DB reps as needed *score is total amount of calories + burpee pull up/BMU repsRX+ Burpee BMU Scaled Less weight 200-300m run Burpee ring rowsRead more

CrossFit VU – VU Core View Public Whiteboard Metcon Metcon (AMRAP – Reps) Tabata 20 sec on 10 sec off x 8 Turkish sit up Plank TwistsRead more