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

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 25 Single Unders 3/3 SA Ring Row 3/3 DB or KB Windmill 5/5 SA DB or KB Front Rack Lunge* *3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge) Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – :45 Max Rope Climbs MIN 2 – 50 DU or 75 SU (45 sec cap) MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice) MIN 4 – :45 Max Sit-Ups (Score is Total Reps Rope Climb + Sit Ups/TTB) *Split up and start at different spotsScaled Supine to Stand SA Ring Row Knees to Chest RX+ TTB Finisher Metcon (AMRAP – Reps) 3 rounds for quality 12 DB Skull Crushers 12 Weighted Glute Bridge (Score is Reps)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 8 Plate Ground to Overhead 5 Push-Up to Pike Into… 2 ROUNDS 5 Box Jumps 10 Elbow Punches 5 Push Press 5 Front Squat Strength Shoulder Press (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 87-90% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 6 of 9 15 min clock (Score is Weight) Workout Metcon (Time) 21-15-9-6 Thruster (75/55)|(55/35) Box Jumps (24/20) (Score is Time) 11 min capRX+ 95/65 Scaled Less weight 15-12-9-6 Lower box Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Elbow to Instep (R) 1:00 Pidgeon Pose (R) 1:00 Samson Stretch (R) 1:00 Elbow to Instep (L) 1:00 Pidgeon Pose (L) 1:00 Samson Stretch (L) (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10/8 CAL Row or 8/6 cal bike 7/7 SA DB Sumo Deadlift 7/7 SA DB Swing 7/7 SA DB Arnold Press 10 Alt. V-UpsCoaches Note — After completion of the Warm-Up, DB can go away and athletes can grab a Barbell. Strength Deadlift (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 87-90% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 6 of 9 20 min clock (Score is Weight) Workout Metcon (Time) FOR TIME 25/20 Cal Row or 18/15 cal bike 25 Burpee to Plate** 25 DBL DB Snatch (35/20)(25/15) 25 Burpee to Plate 25/20 Cal Row (Score is Time) 12 min cap **Burpee to Plate should be performed to a standard 45/25 rubber bumper plate (not a comp plate).RX+ 50/35 Scaled Less weight Fewer burpees Optional...Read more