CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into … 1 SET (:45 ON / :15 REST) MOVT 1 – RR MOVT 2 – Push-Up to Pike MOVT 3 – Hollow Hold MOVT 4 – DB DL Into … Practice Kip Swings Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 7 Pull Ups 14 DB Burpees (35/25)(25/20) 200m run (Score is Rounds + Reps)RX + 50/35 C2B Scaled Less weight RR/banded pull ups Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 15 banded pull aparts 10 hollow rocks Followed By… 5:00 Foam Roll (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) Halo Into… ATYT x 8 Into.. 2 rounds 5/5 squat reach ups :30 downdog 5/5 groiners :30 side plank each side Into… Snatch Prep w/ Empty Barbell Weightlifting Snatch Complex (1 x 1 ) 1 Low Hang Power Snatch + 1 Hang Power Snatch25-30 min RX + Squat instead of Power Cool Down Twisted Cross Stretch Supine TwistRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round 30 Single Unders 15 Box Step-Ups 30 Single Unders 15 Burpees 30 Single Unders or DU 15/12 Cal Bike or 20/15 cal row 15 Box Jumps *From here, grab a barbell. Do not put the weight on the bar yet. First set will be with empty BB. Barbell Warm Up 5 deadlifts 5 High Hang Pull 5 High Hang High Pull 5 High Hang Power Clean 5 Hang Power Clean 5 Hang Squat Clean *After barbell warm up begin building up to workout weight Workout Metcon (AMRAP – Reps) 4 SETS ON 4:00 RUNNING CLOCK… 50 Double Unders 5 Hang Squat Cleans (135/95)|(95/65) 15 Box Jumps (24/20)* Max Cal Bike or Row In Time Remaining… -Rest 1:30 b/t Sets- *Must step down from the box. (Score is Reps) KG BB: (85/60)|(60/42.5)RX + 185/125 Scaled 75 SU Less...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 5/5 Single Leg PVC RDL 5 Up-Downs Strength ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of 5 Deadlifts (Heavy 5 Deadlifts) ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of 5 Deadlifts (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 1-2-3-4-5…etc Deadlift (Athlete Choice, Heavy) 2-4-6-8-10…etc Up-Down 4-8-12-16-20…etc Tuck-Ups *50m Run after each full round (Score is Rounds + Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 15 MINUTES* 5 Deadlift (Athlete’s Choice, Heavy) 10 Up-Downs 15 Tuck-Ups *50m Run after each full round **P1 completes the DL and Up-Down while P2 rests. As soon as P1 gets to the Tuck-Ups, P2 can enter the AMRAP. P1 waits for P2 to...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching Movement Prep Partner Metcon Metcon (AMRAP – Reps) IN TEAMS OF 2 For Time 100 cal row 100 DL (185/125)(155/105) 100 TTB In Time Remaining Max DB Devils Press (35/25)(25/20) *One partner works while the other rests. Partition as needed *25 min cap * Score is # of Devils PressRX + 225/155 50/35 Scaled Less weight HKR/Reverse CrunchRead more