CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) TABATA BIKE or Row (:20 on /:10 off) 8 Sets — Increasing Effort Stretch quads/hammies/hips Into… 3 rounds 5/5 DB DL 10 Box Step Ups 20 shoulder taps 5/5 DB Strict Press Workout Metcon (No Measure) 5 ROUNDS FOR QUALITY 1:00 Cal Bike or Row (Mod) 10 Up-Downs 12 Alt DB snatch (35/25)(25/20) 10 Box Jump (24/20) 1:00 Plank (Score is Weight) Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5/5 Single Arm Ring Rows 10 Alt. Samson Lunge 10 Tuck-Ups Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 6 Plate OH Lunges* + active stretching MIN 2 – TTB or Rope Climb Practice *Increasing Weight Each Round (No Measure) Workout White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click hereScaled Rope Climb Options: 1) 3/3 SA Ring Rows for each rope climb 2) Prone to Stand 3) Halfway Up HKR/Knees to Elbow/V Ups Less weight for lunges 200m run *start at different spots if big class *keep run below 2:30 *30 min capRead more

Announcements If you competed at WODFEST this past weekend. I am rejecting any scores that were done there bc I do not have your judges sheets to verify. Also EVERYONE needs two scores. Please ensure you do this before the deadline at 7pm tonight or points are gonna get weird. Thank you CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Glute Bridges 10 Alt Groiners 5 Inch Worms + Push-Up Into … 2 SETS 5 Empty BB Strict Press 10 Air Squats* 10 Empty BB Good Mornings *Move to Jumping Squats after 1st Set. Into.. Burgener Warm Up for Clean & Jerk Drills Strength ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Power Clean & Jerk (Heavy 2-Rep ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Power Clean & Jerk (Score is Weight) Workout Grace (Time) For Time: 30...Read more

Announcements If you competed at WODFEST this past weekend. I am rejecting any scores that were done there bc I do not have your judges sheets to verify. Also EVERYONE needs two scores. Please ensure you do this before the deadline at 7pm tonight or points are gonna get weird. Thank you CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row* or Bike Into… 2 Rounds 5 Bootstrappers 5 Up-Dog to Down-Dog 10/10 Wall Calf Stretch** 10ft Heel Walk 10ft Toe Walk 20 Mountain Climbers *Increasing Pace: Min 1 – EZ to Mod, Min 2 – Mod to Hard **Place the ball of Foot against Wall/Rig with Heel on the ground and the Leg straight. 1 Rep = Lean towards Wall, then Lean away. Workout Annie (Time) 50-40-30-20-10 Double-unders Sit-ups60-50-40-30-20 for SU Scaled 30-25-15-10 Time Cap: 10 min Finisher Metcon (1 Rounds for time) 3 SETS...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 Burpee Broad Jumps 10 Russian KB Swings 10 Tempo Goblet Squats (31X1) Workout “WHISKEY TANGO FOXTROT” (Time) FOR TIME* Run 2 Miles 60 Back Squats (Bodyweight) 60 KB Swing (53/35)|(35/26) 60 Hand Release Push-ups *Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh. -40:00 Hard Cap- Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* Team Run 2 Miles** 120 Back Squats (Team Choice)*** 120 KB Swing (53/35)|(35/26) 120 Hand Release Push-ups *Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps...Read more