CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 box step ups 3 up downs 3/3 groiners 3/3 bird dogs w/ empty BB 5 good morning 5 push press 5 front squat 5 hang muscle clean 5 deadlift Review complex Strength Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight) Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 minTo learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click hereDisregard the time cap. Build to a heavy complex 15-18 min Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 7 Burpee Box Jump (24/20) 7 thrusters (95/65)(75/55) 7 Pull UpsRX+ 115/85 C2B Scaled Step ups Less weight RRRead more

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 WhiteboardRead more

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) AMRAP 6 100m run 3/3 SA Half Kneeling DB Press 5/5 PVC Around the World :15 hollow hold Strength Shoulder Press (1 x 1) 12-15 min Baseline testing for next cycle Metcon Metcon (Time) For time 400m run 30 Devils Press (35/20)(25/15) 400m run 13 min cap 500m row or 30/20 cal bike if its rainingRX+ 50/35 Scaled Less weightRead more

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) 3 rounds :30 cardio 5/5 toe touch 5/5 shoulder taps Review movements Metcon Metcon (No Measure) 5-6 rounds for quality 1 min cardio of choice 5/5 SL KB RDL 8-10 ring push ups 15 hollow rocks 20 min cap Cool Down ROMWODRead more

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 Metcon Warm-up (No Measure) 5 BB Goodmorning 3/3 worlds greatest 5 BB Strict Press 3/3 Cossack Squats 5 BB Deadlift 3/3 T Spine Rotation 5 BB Back Squat 3/3 Staight Leg Kicks 5 scap pull ups 5 kip swings Review BBMovements Take 8-10 min to build up in weight/practice gymnastics Warm-up Eye of the Tiger (AMRAP – Reps) ‘Eye of the Tiger’ 2 sets 1 min on 1 min off (each movement) Max back squats @ 50% 1RM Max Power Clean and Jerks Max Pull Ups Max deadlifts Max burpees Rest 2 min b/t setsRX+ 55% BMU Scaled Less weight Ring RowsRead more