CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift 5 Hip to Below Knee Deadlift 5 Full Deadlifts :30 Bike or Row *At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts. Strength Deadlift (1×1+ @ 95%) 1×5 @ 75%* 1×3 @ 85% 1×1+ @ 95% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. 20 min clock Week 7 of 9 (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 25 Double Unders 5 Deadlifts (225/165)|(185/135) 25 Double Unders 20/15 Cal Bike or 25/20 cal row (Score is Rounds + Reps)RX+ 275/185 Scaled 50 SU Less weightRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers w/ :02 Pause in the bottom 10 Scap Pull-Ups Immediately Into… 2 SETS 10 Narrow Air Squats w/ :02 Pause in the bottom 10 Ring Rows w/ :02 Pause at the top Immediately Into… 2 SETS 10 Alt. Cossack or Curtsy Squats 3-5 Strict Pull-Ups or Negative Pull-Ups Extended Warm-up Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – Strict Gymnastic Pull Practice* MIN 2 – :45 Pistol / Squat Practice** *Strict Gymnastic Work… 3-5 Strict C2B, 5-7 Chin Over Bar Pull-Up or 8-10 Ring Rows + :10 Top of the Pull Hold **Pistol / Squat Work… Banded Pistol Squat Tall Box Step-Ups Curtsy Squats Narrow Stance Air or Goblet Squat (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 10 Alt. Pistols or 20 Air Squats 10 Pull-Ups -Rest...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching Into… Movememnt prep/demo Workout Metcon (AMRAP – Reps) 5 rounds 40 sec on 20 sec off Min 1- Wall Balls (20/14) Min 2- Row or Bike Min 3- Box Jump Overs (24/20) Min 4- 150 ft KB Farmers Carry Min 5- RestRX+ 30/20Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 3 rounds 5/5 Samson 5 Kang Squat w/ empty bar 5 push press 5 Up Downs 10 hollow rocks Strength Back Squat (1 x 3) *Back Squat 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 6 of 9 (Score is Weight) Workout Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here*lateral burpees 8 min cap Scaled Less weight 6-8 roundsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (10 MINUTE CAP) 5 Inchworms with Push-Up 7 KB RDL 5 Supinated Ring Row 10 Alt.Quad/Hamstring Stretch 100m Run Workout Metcon (No Measure) 3 SETS FOR QUALITY 12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate) 15 RKBS (70/53)(53/35) 400m run 4 Wall Walks -Rest as needed b/t Sets- (No Measure) 18 min capScaled Less weight Halfway up wall or inchworms 200m run Cool Down Metcon (No Measure) ROMWODRead more