CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min wrist rocks 1 min supine twist 2 rounds :15 active bar hang 5 up downs 3/3 step ups 100m run Review carry’s + BBJ Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 20 KB Deadlifts (53/35)(35/26) 20 Burpee Box Jumps (24/20) 200/150m row (each partner) * *one partner does a KB Front Rack hold while the other rows *split DL and BBJ reps as neededRX+ 70/53 Scaled Less weight Step upsRead more

CrossFit VU – CrossFit View Public Whiteboard Metcon CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M: 95 lb, then 115 lb, then 135 lbTo learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time) For time: 21 jumping chin-over-bar pull-ups 42 single-unders 21 thrusters (weight 1) 18 chin-over-bar pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 45 lb, then 55 lb, then 65 lb M: 65 lb, then 85 lb, then 105 lbTo learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :15 mountain climbers 5 bootstrappers 5/5 SA Ring Rows :15 tuck hold Review movements Metcon Metcon (No Measure) AMRAP 20 For Quality 100′ plate push (45# plate) Demo- https://youtu.be/1pM3W2fkRis :15 hollow rocks 12 banded lat pull downs :15 counterbalance squat hold (use 10-15#plate) Demo- https://youtu.be/e2U8xYiebuA Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min seated forward fold 1 min puppy dog 3 rounds 1:00 row/bike 10 banded goodmornings 8 KB High Pull 5 up downs *rd 3 switch to burpees Metcon Metcon (4 Rounds for time) Every 5 min x 4 sets 25/20 cal row or 20/15 cal bike (1:30 cap) 15 KBS (53/35)(35/26) 10 burpees *goal is to have ~1 min of rest b/t setsRX+ 30/25 cal row or 25/20 cal bike 70/53 Scaled Fewer cals Less weight Finisher Metcon (No Measure) 3 rounds for quality 12 seated banded rows 12 paloff presses w/ band (6 per side)Read more

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