CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 8-10 Banded Lat Pull Down 8-10 incline DB Press :30 Coppenhagen Side Plank (each side) :30 wall sit Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 SU or DU 5 BB RDL 5/5 shoulder taps 10 Glute Bridge Review Deadlift Strength Deadlift (Max reps) 5 @ 80% 3 @ 85% Max reps at 90% 20 min Metcon Metcon (Time) For time 100 DU 40 HR Push Push Ups 30 OHS (95/65)(75/55) 20 Deadlifts (185/125)(135/95) 100 DU 14 min capRX+ HSPU 115/85 225/155 Scaled 150 SU Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Whiskey 9 (Time) For Time: with a partner 800m Run the 2 Rounds of: -35 Burpee pull ups -34 Box step ups 24/20″ -69 KBS 53/35# -800m Run w/ KB 53/35#RX+ Wear a vest 20/14# Scaled 400m run Burpee RR Less weight https://wodwell.com/wod/whiskey-9/Read more

CrossFit VU – VU Compete View Public Whiteboard Strength Clean and Jerk (10 x 1 ) EMOM x 10 1 Power Clean & Jerk @ 70-75% Front Squat (7 x 2 ) * Use bands or 2 sec pause in bottom EMOM x 7 2 Banded Front Squats @ 50-60% or 70% for pause FSRead more

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) Teams of 4 2 rounds Pair 1 50′ wheelbarrow carry 50′ buddy carry *each person does the 25′ Pair 2 10 burpees over partner (partner holds plank *switch places after 8 reps are completed Cash out:400m run togetherRead more