CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Agility Ladder Drill (7-8 min) Run 200m 10/10 leg sweeps 5/5 open/close the gate 3 pull ups 5 push ups 10 air squats Metcon Metcon (Time) For time 1 mile run 50 pull ups 100 push ups 150 air squats *partition however 30 min capRX+ Wear a 20/14# vest Scaled Ring Rows 30-75-125 rep schemeRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min row or bike (easy) 3/3 step ups 5 RDL :45 sec row or bike (mod) 3 Box Jumps 5 DL :30 row or bike (hard) 3/3 groiners 5 Back Squat (3311) Stand up rowers and move barbells to rack Strength Back Squat (3 x 3) Tempo 3311 Slightly heavier than last week (63-68%) Last prep week before next cycle 15 min clock Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″30/20 cal bike 15 min cap Scaled Less weight Step upsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min puppy dog 1 min seated straddle Game time! Tik Tak Toe Barbell/Movement Prep Take 7-8 min to build up in weight Partner Metcon Metcon (Time) Teams of 2 30 burpees 30 Power Snatches (135/95) 30 burpees 30 Clean & Jerks 30 burpees 30 BMU 30 burpeesRX+ 155/105 Scaled Less weight C2B/Pull Ups/Ring Rows 25 min capRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 7 100m run 3/3 worlds greatest 3 pike push up 3 Clean High Pull 3 Power Clean + Front Squat Review complex Strength 1 Clean + 2 FS (1 x 1 ) *Build to workout weight 15 min clock Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 100m run 7 DB Push Press (35/25)(20/15) 100m run 3 Squat Clean @ 70% of 1RM Clean (mod/heavy)RX+ 7 HSPU 50/35 Squat Clean 75% Scaled Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds :30 cardio 8 plate G2O :15 plank Review movements Metcon Metcon (No Measure) EMOM x 20 40sec on/20 sec off Min 1- Cardio of choice Min 2- Sledge Hammer strikes on tire Min 3- DB Glute Bridge w/ Halo Min 4- Plank Hold on rings Cool Down ROMWODRead more