CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 100m run 8/8 Samson Stretch 16 Plank Shoulder Taps (every tap is 1) :20 bar hang 150 Meter Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 250/200m Row or 15/10 cal bike 200m run 12 Hand Release Push-Ups 10 DB Suitcase Forward Lunges (35/25|(25/20) (Score is Rounds + Reps)RX+ 50/35 Cool Down Metcon (No Measure) ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 7 Box Step-Ups 7 Plate Deadlifts 7 Plate Presses 10 Slow Deadbugs Into… 1 ROUND 6 Box Jumps 8 Plate G2OH 8 BB RDL :30 Hollow Body Flutter Kicks Strength Deadlift (1-Rep Heavy ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) ON A 15:00 RUNNING CLOCK… 5 SETS 3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift) 6 Box Jumps (24/20) -Rest 0:30 b/t Sets- Then… AMRAP in Time Remaining of… 15 Plate Ground to Overhead (45/25)|(25/10) 15 Plate Hollow Body Flutter Kicks* *L + R = 1 Rep (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Banded Hamstring Stretch 1:00 Supine Twist L...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ATYT x 8 Into… 2 ROUNDS 5 Inch Worms + Push-Up 10 PVC Pass Thru :30 plank Review strict press for strength Strength Shoulder Press (1-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Strict Press Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks. (Score is Weight) Workout Metcon (1 Rounds for time) EVERY 2:30 x 6 SETS 12 Burpee 10 Push Press (95/65)|(75/55) -No Additional Rest b/t Sets (Score is Slowest Set)Aim to have atleast 30-45 sec rest in the work window RX+ 115/85 Scaled 7-10 burpees 5-8 push press Less weight Optional Finisher Metcon (No Measure) 3 SETS 8/8 Plate Around the Worlds* 20 Banded Straight-Arm Pull-Down *Keep plate light -Rest 1:00 b/t Sets- (No Measure)Read more

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 8min AMRAP – 6/6 Dual KB Front Rack Bulgarian Squat (35/26)(26/14) – 12 Dual KB Sumo RDL Rest 2:00 then… 6min AMRAP – 6/6 KB SL Hip Thrust (athlete choice) – 12 KB Tempo Goblet Cyclist Squats 31X1 (53/35)(35/26)RX+ 70/53Read more

CrossFit VU – CrossFit View Public WhiteboardRead more