CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 2 rounds 30 Crossbody Mountain Climbers 20 Jumping jacks 10 Scap Push-Ups Into.. 2 rounds 20 deadbugs 10 RDL’s empty BB 5 Push-Ups Review Deadlift and start building up to working weight Strength Deadlift (8-8-6-6) 8-8-6-6 Deadlift* *Start Moderate-Heavy and Build to Heavy *15 min (Score is Weight) Workout Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsScaled Less weight Box HSPU Pike Push Up Seated DB Strict Press Optional Finisher Metcon (No Measure) 3 SETS 15 Diamond Push-Ups 15 DB or BB Skull-Crushers (Athlete Choice, Light) -Rest 1:30 b/t Sets- (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Jumping Jacks 8 Up-Downs 6 Groiners Into… 2 ROUNDS 8 PVC Pass Throughs 6 PVC OHS 4 Burpees Over PVC Into.. Barbell Prep for Snatch Strength Metcon (Weight) ON A 20:00 RUNNING CLOCK… Build to a Light-Moderate complex of: 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat (Score is Weight)RX+ Squat Snatch Workout Metcon (Time) FOR TIME 3 ROUNDS 5 Power Snatch (115/85)|(95/65) 3 Burpees Over the Bar Immediately Into… 2 ROUNDS 3 Power Snatch 5 Burpees Over the Bar (Score is Time) KG BB: (70/55)|(50/35)RX+ 135/95 Scaled Less weight *8 min capRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike or Row (EZ → Mod → Hard) MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L Into… 2 SETS :15 ON/ :15 OFF MOVT 1 – Hollow Hold MOVT 2 – Close Grip Active Bar Hang MOVT 3 – Ring Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 25/20 Cal Bike or 30/25 cal row 8 Pull Ups 100m Single KB Suitcase Carry (53/35)|(35/26) 8 Pull Ups 20 KB Hollow Flutter Kicks* *L/R = 1 Rep (Score is Rounds + Reps) KG KB: (24/16)|(16/12)RX + 70/53 C2B Scaled Banded Pull Ups Ring Rows Less weightRead more

CrossFit VU – CrossFit View Public WhiteboardRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 20 Band Pull-Aparts 20 Banded Rows 20 Alt. Groiners 10 Scap Pull-Ups 10 Scap Push-Ups 10 Alt. Cossack Squats Workout Metcon (AMRAP – Rounds and Reps) “CINDY” or “MARY” “CINDY” AMRAP x 20 MINUTES 5 Pull-Ups 10 Push-Ups 15 Air Squats (Score is Rounds + Reps) OR “MARY” AMRAP x 20 MINUTES 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups (Score is Rounds + Reps) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict Press Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 25 MINUTES* 5 Pull-Ups 10 Push-Ups 15 Air Squats *P1 completes a round of Cindy while P2 holds double KB Suitcase or Front Rack Hold (Athlete Choice). Once P1 completes a round, athletes switch. KB can not go to ground the entire workout. If KB...Read more