CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :15 mountain climbers 5 bootstrappers 5/5 SA Ring Rows :15 tuck hold Review movements Metcon Metcon (No Measure) AMRAP 20 For Quality 100′ plate push (45# plate) Demo- https://youtu.be/1pM3W2fkRis :15 hollow rocks 12 banded lat pull downs :15 counterbalance squat hold (use 10-15#plate) Demo- https://youtu.be/e2U8xYiebuA Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min seated forward fold 1 min puppy dog 3 rounds 1:00 row/bike 10 banded goodmornings 8 KB High Pull 5 up downs *rd 3 switch to burpees Metcon Metcon (4 Rounds for time) Every 5 min x 4 sets 25/20 cal row or 20/15 cal bike (1:30 cap) 15 KBS (53/35)(35/26) 10 burpees *goal is to have ~1 min of rest b/t setsRX+ 30/25 cal row or 25/20 cal bike 70/53 Scaled Fewer cals Less weight Finisher Metcon (No Measure) 3 rounds for quality 12 seated banded rows 12 paloff presses w/ band (6 per side)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m run 1:00 elevated pigeon on box :30 down dog (focus on calf/hamstring) 5 WB Squats 5 WB Push Press 5/5 step ups 200m run 5 Wall Balls 5 Box Jumps Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Teams of 2 30 min cap Run 400m together…split the box jump and WB repsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min thoracic ext on foam roller (https://youtu.be/uzWOECAhsAM) 1 min foam roll lats 15 DU or SU 5/5 worlds greatest 5 kip swings 5 HKR 5 BB Goodmorning 5/5 elbow punches 5 BTN Snatch Push Press 5 BB Deadlifts Review BB/gymnastic movements…build up to workout weight Metcon Metcon (Time) EMOM x 8 Min 1- 5 TNG Power Snatch (95/65)(75/55) + 20 DU Min 2- 8-10 Pull Ups Rest 1 min EMOM x 8 Min 1- 5 TNG C&J + 20 DU Min 2- 8-10 TTB Rest 1 min For time (6 min cap) 30 thrusters 100 DU Score is time on the final section *50 sec cap for emomRX+ C2B 115/75 Scaled 40 SU/150 SU Less weight RR HKRRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS ON A 5:00 RUNNING CLOCK… 10 Band Pull-Aparts 10 Banded Upright Rows 5 Slow Banded Good Mornings 1:00 Bike (Increasing Pace) Workout Metcon (AMRAP – Rounds and Reps) ON A 3:00 RUNNING CLOCK… 150 Double Unders Immediately Into… AMRAP x 15 MINUTES 3 Wall Walks or 6 Strict HSPU* 9 Deadlifts (225/155)|(155/105) 12/10 Cal Bike *Athlete choice for WW or HSPU (Score is Rounds + Reps) KG BB: (100/70)|(70/55) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… ON A 4:00 RUNNING CLOCK… Alt Max Reps of Double Unders for :30 Immediately Into… AMRAP x 20 MINUTES 3 Wall Walks 9 Deadlifts (225/155)|(155/105) 12/10 Cal Bike *Partner 1 works while Partner 2 rests. For the DU, P1 wokrs for :30 then P2 works for :30 until 4:00 lapses. For the AMRAP, Partners will...Read more