CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m run 1:00 elevated pigeon on box :30 down dog (focus on calf/hamstring) 5 WB Squats 5 WB Push Press 5/5 step ups 200m run 5 Wall Balls 5 Box Jumps Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Teams of 2 30 min cap Run 400m together…split the box jump and WB repsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min thoracic ext on foam roller (https://youtu.be/uzWOECAhsAM) 1 min foam roll lats 15 DU or SU 5/5 worlds greatest 5 kip swings 5 HKR 5 BB Goodmorning 5/5 elbow punches 5 BTN Snatch Push Press 5 BB Deadlifts Review BB/gymnastic movements…build up to workout weight Metcon Metcon (Time) EMOM x 8 Min 1- 5 TNG Power Snatch (95/65)(75/55) + 20 DU Min 2- 8-10 Pull Ups Rest 1 min EMOM x 8 Min 1- 5 TNG C&J + 20 DU Min 2- 8-10 TTB Rest 1 min For time (6 min cap) 30 thrusters 100 DU Score is time on the final section *50 sec cap for emomRX+ C2B 115/75 Scaled 40 SU/150 SU Less weight RR HKRRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS ON A 5:00 RUNNING CLOCK… 10 Band Pull-Aparts 10 Banded Upright Rows 5 Slow Banded Good Mornings 1:00 Bike (Increasing Pace) Workout Metcon (AMRAP – Rounds and Reps) ON A 3:00 RUNNING CLOCK… 150 Double Unders Immediately Into… AMRAP x 15 MINUTES 3 Wall Walks or 6 Strict HSPU* 9 Deadlifts (225/155)|(155/105) 12/10 Cal Bike *Athlete choice for WW or HSPU (Score is Rounds + Reps) KG BB: (100/70)|(70/55) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… ON A 4:00 RUNNING CLOCK… Alt Max Reps of Double Unders for :30 Immediately Into… AMRAP x 20 MINUTES 3 Wall Walks 9 Deadlifts (225/155)|(155/105) 12/10 Cal Bike *Partner 1 works while Partner 2 rests. For the DU, P1 wokrs for :30 then P2 works for :30 until 4:00 lapses. For the AMRAP, Partners will...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 2 SETS 10 Barbell Elbow Punches 15 Air Squats :20 Squat Hold :25 Bar Hang INTO… 1-2 SETS 5 Strict Pull-ups 10 Kipping Swings 15 Air Squats Strength Front Squat (3-3-3-3*) *Start Moderate, build to Mod-Heavy. (Score is Weight) *Supplemental strength for Oly Cycle. Next week will have Push Jerk. Week 1 of 8 Workout Metcon (Time) FOR TIME 800m Run 15 DB Front Squat (50/35)|(35/20) 5 Bar Muscle-Up 400m Run 20 DB Front Squat 10 Bar Muscle-Up 400m Run 25 DB Front Squat 15 Bar Muscle-Up 200m Run 30 DB Front Squat 20 Bar Muscle-Up (Score is Time) BMU Option 1: Jumping BMU BMU Option 2: Burpee Pull-Ups KG DB: (22.5/15)|(15/10)Read more

CrossFit VU – CrossFit View Public Whiteboard Metcon CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 95-lb Barbell, may step over on burpees M: 135-lb Barbell, may step over on burpeesTo learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here CrossFit Games Open 22.2 Foundations (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Burpees Time cap: 10 minutes F: 55-lb. Barbell M: 75-lb. BarbellTo learn more about CrossFit Games Open 22.2 Foundations (Ages 16-54) click hereRead more