CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (No Measure) EMOM x 20 40 sec on/20 sec off Min 1- Box Shoot Through Min 2- KB Side Chops Min 3- 150′ Sled Push Min 4- Inverted Barbell Row (supine grip) Min 5- Hollow Rocks Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Barbell Prep Strength Deadlift (3 x 5 ) 5 @ 70% 5 @ 75% 5 @ 80% 20 min clock Metcon Metcon (Time) For time 21 DL (155/105) (135/95) 21 BJO (24/20) 21 Pull Ups 15 HPC 15 BJO 15 C2B 9 S2O 9 BJO 9 BMU *must step down on BJO14 min cap RX+ 185/125 27-21-15 Scaled Less weight Step overs RR/banded pull ups/burpee pull upsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills 6-7 min 200m run 250/200m row or 12/10 cal bike 3 burpees over erg 4 sandbag over shoulder 6 ab mat sit ups 15 SU/DU Metcon Metcon (AMRAP – Reps) Every 6 min x 4 rounds Rest 2 min b/t rounds Rd 1 800m run Max Sandbag Over Shoulder (100/75)(75/50) in time remaining Rd 2 1000/800m Row Max Burpees Over Erg in time remaining Rd 3 70/50 cal Bike Max Ab Mat Sit Ups in time remaining Rd 4 800m run Max DU in time remaining *Goal is to have atleast 1 min for max reps partRX+ TTB 150/100 Scaled 400-600m run SURead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 worlds greatest 3 push up downdog :15 sumo squat hold :15 plank 3/3 quad stretch 3/3 toe touch Barbell Prep Strength Clean and Jerk (1 x 2) 2 @ 80% 2 @ 82% 2 @ 85% 20 min clock Week 1 of 4 Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips11 min cap *Squat cleans RX+ ‘Elizabeth Elevated’ 21-15-9-9-9 Scaled Less weight Matador dips Banded dipsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching 5-6 min Movement Demo/Practice round Metcon Metcon (AMRAP – Reps) EMOM x 25 40 sec on/ 20 sec off Min 1- Row or Bike Min 2- DB Push Press Min 3- Ab Mat Sit Ups Min 4- Sandbag Bear Hug Squats Min 5- 150′ KB Farmers CarryRead more