CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click hereRX+ No partner Scaled Less weight Strict pull ups/banded SA RR *Split reps/run as you wish with your partnerRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 PVC ext rotation stretch each side 10 PVC Pass Thru 10 PVC Around the World 10 banded pull aparts 5/5 banded strict press 10 hollow rocks w/ PvC overhead 25 DU or SU Review complex Strength 2 Push Press + 2 Jerks (1 x 1) 2 Push Press + 2 JerksBuild to a heavy complex 15 min Push Jerk or Split Jerk Metcon Metcon (Time) For time 100 DU 40 WB (20/14) 40 Alt DB Snatch (35/20)(25/15) 100 DU 30 WB 30 Alt DB Snatch 100 DU 20 WB 20 Alt DB Snatch 18 min capRX+ 50/35 Scaled Less weight 150 SU Fewer repsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :30 cardio 8 Plate Floor Press 8 Plate Bicep Curls 8 Plate Turkish Sit Ups Review movements Metcon Metcon (No Measure) EMOM x 20 40 sec on / 20 sec off Min 1- Cardio of Choice Min 2- 8 Bench Press (athletes choice) Min 3- Plank Min 4- Alt DB Bicep Curls Min 5- Wall Sit Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo 5 supermans 5/5 deadbugs 5 scap pull ups 5 ring rows Review DL Strength Deadlift (1 x 3) Build to a 3RM Baseline testing for next cycle 20 min Metcon The Mule (Time) 21-15-9 Deadlift (225/155)(185/125) Burpee Pull Up12 min cap RX+ 315/225 Scaled Less weight Burpee RRRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Pigeon Stretch 1 min each side Down Dog 30 sec Line Drills 5-6 min 4 shuttle run Row 15 cal or Bike 10 cal 6 HR Push Up Metcon Metcon (Time) Buy In: 20 shuttle runs (25′ down/back=1) 40-40-40 Cal Row **Bike 25 cals 20-20-20 HR Push Up Cash Out: 400m run 30 min capRX+ HSPU Scaled Plate HR Push Up Fewer cals Finisher Metcon (Time) For time 25 V Ups 50 Russian Twists (L/R=2) 5 min capRead more