Announcements Beach wod This Saturday, July 16th @9am. BEACH WOD will be located past portofino resort, 4th HUGE parking lot where snorkel reefs are. GYM closed for USAW CERT CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 1 min row or bike 15 DU or SU 10 tuck ups 2 rounds 1 min row or bike 5 inchworms 5 KB DL 5 KB High Pull Review movements Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 50/40 cal row 50 DU 50 ab mat sit ups Rest 3 min AMRAP 13 50/35 cal bike 50 RKBS (53/35)(35/26) 50 up downsRX+ 70/53 Scaled 100 SU Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo 3 rounds 3/3 groiners 5/5 deadbugs 10 banded pull aparts Review back squat Strength Back Squat (1 x 1) 1RM!! 25 min- 30 min Cool Down Foam roll/ stretchRead more

CrossFit VU – CrossFit View Public WhiteboardRead more

CrossFit VU – VU Core View Public Whiteboard Metcon Metcon (No Measure) 2 rounds Tabata (20 sec on 10 sec off x 8) Bicycle crunches Heel taps *alt between movements *Rest 1 min between roundsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 5 scap pull ups 100m run 5 push up down dog Review movements Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 150′ KB Farmers Carry AHAP 100m run 3-5 strict pull 8 DB Incline Press Strict Pull Options Weighted strict pull up Strict pull up Banded Strict Pull Up Deep Ring Row Cool Down ROMWODRead more