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) 3 rounds 15 SU or DU 5 KB RDL 5 KB High Pull 5/5 Deadbugs w/ KB 5/5 Straddle Toe Touch Review Snatch DL Strength Snatch Grip Deadlift (1 x 2) Build to a heavy 20 min Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 SDLHP (95/65)(75/55) 35 DURX+ 115/85 Scaled Less weight 70 SURead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 pigeon on box each side 200m run 5 push up down dog 3/3 step ups 200m run 5 up downs 3 box jumps 200m run Review BBJO, footwork, pacing Metcon BBJO Test (Time) For time 50 BBJO (24/20) 12 min capBaseline Testing Scaled Step overs 25-30 reps Finisher Metcon (Time) 4 rounds 200m run 25 ab mat sit ups 12 min capRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 worlds greatest 3/3 cossack squats 3 inch worms w/ push up 3 cat/cow 5 goodmorning 5/5 elbow punch 5 push press 5 front squat 5 RDL Review complex Strength Bella Complex (1 x 1 ) 1 Clean + 1 S2O + 1 Front Squat + 1 S2OBuild to a heavy complex 20 min Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#14 min cap RX+ 155/105 Scaled Pull Up/C2B/RR + Push Up Less weightRead more

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