CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 inch worms 3/3 T spine rotations 10 PVC Pass Thru 5 supermans w/ PVC 3/3 lunge w/ twist 10 alt v ups Review Complex Strength 3 Push Press + 1 Jerk (1 x 1) From the rack, Perform 3 push press + a Jerk.15 min Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 9 TTB 7 Power Snatch (95/65)(75/55) 5 DB Burpees (35/20)(25/15)RX+ 115/85 50/35 Scaled HKR Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 cardio 5/5 russian twists 5/5 SL RDL :30 cardio 5 push ups 5 ring rows :30 cardio Review movements Metcon Metcon (No Measure) 5-6 rounds For quality 1 min Cardio of choice 5/5 Paloff Press 5/5 SA KB BOR 8-10 DB Floor Press (athletes choice) 20 min cap Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Metcon Fighting Spirit (Time) For Time: 8 Rounds: -3 Deadlifts 275#/185# -9 Burpee box jumps 24”/20” -4 Clean & Jerks 135#95# then Cash out: 85 double unders25 min cap RX+ 315/225 155/105 Scaled Less weight Step ups 170 singlesRead more

Announcements Fighting Spirit WOD/ Cancer awareness FundRaiser for BeTheMatch.org , Weds, August 3. WOD will be conducted all day during classes. Please bring some cash if you can to help others get treatment and more time with family. Thank you CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min hurdler stretch each side :30 downdog 3/3 groiners on box 5/5 shoulders taps 5/5 quad stretch 200m run 15 cal row or 12 cal bike 6 box step overs 5 dips Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 5 min on/1 min off 400m run 21 cal row or 18 cal bike 15 Single DB Box Step Overs (35/20)(25/15) 9 Matador Dips *pick up where you left offRX+ 600m run 50/35 Strict HSPU Scaled Less weight Banded dipsRead more

Announcements Fighting Spirit WOD/ Cancer awareness FundRaiser for BeTheMatch.org , Weds, August 3. WOD will be conducted all day during classes. Please bring some cash if you can to help others get treatment and more time with family. Thank you CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 bootstrappers 5/5 bird dogs 5/5 SL Glute Bridge 5 Pike Push Ups 5 wide stance air squats Barbell Prep Strength 2022 Semifinal Barbell Complex (1 x 1) 3 Cleans + 2 Front Squats + 1 JerkBuild to a heavy *clean can be squat or power 20 min Metcon FRACTURED FRAN (Time) 5 Rounds for Time 9 Thrusters (95/65 lbs) 9 Pull-Ups12 min cap Scaled Less weight Ring Rows/Banded Pull Ups 3-4 roundsRead more