CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into… 2 ROUNDS 8 groiners 8 Russian KB Swings 8 KB Goblet Squats 8 Scap Pull-Ups 8 Kip Swings Strength Back Squat (1×5 @ 60%) 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 8 of 9 (Score is Weight) Workout Metcon (Time) 7 ROUNDS FOR TIME 10 KB Goblet Squats (53/35)(35/26) 5 Bar Muscle-Ups (Score is Time) BMU Option 1: 5 Jumping BMU BMU Option 2: 5 burpee Pull-Ups or C2B Pull-Ups 13 min capRX + 70/53 Scaled Less weight Fewer rounds RRRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets (10:00 CAP) *light DB’s 25 SU 10 DB BOR 10 Samson :30 SA DB Overhead Hold (switch arms halfway) :30 plank *Switch to DU round 3 Review movements Workout Metcon (Time) 5 rounds for quality 150 foot sandbag carry(athletes choice) 10 DB Philly Lunge (35/20)(25/15) *5 each side 10 Renegade Rows (35/20)(25/15) *5 each side 35 DU (Score is Rounds + Reps) 22 min capRX+ 50/35 Scaled 70 SU Less weight Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 10 Box Step Overs 10/10 leg sweeps 8 DB Deadlift 8 Tuck-Ups Workout Metcon (Time) FOR TIME 15 Toes to Bar 800m Run 15 Toes to Bar 30 DB Box Step-Overs (35/20)|(25/15)(24/20) 15 Toes to Bar 800m Run 15 Toes to Bar (Score is Time) 25 min capRX+ 50/35 Scaled 400m run HKR Less weight Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Plantar Smash 3:00 Foam Roll Lats (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 bike or row Into… 3 ROUNDS 6/6 DB Arnold Press 10 scap pull ups 10 shoulder taps 10 Hollow Rocks Strength Shoulder Press (1×5 @ 60%) 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. 12 min clock Week 8 of 9 (Score is Weight) Workout Metcon (AMRAP – Reps) 4 SETS ON A 2:30 RUNNING CLOCK… 12 Pull Ups 8 Push Jerks (135/95)|(95/65) Max Cal Bike or Row in Time Remaining… -Rest 1:00 b/t Sets- (Score is Reps)RX+ 155/105 C2B Scaled Less weight RRRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Dead Bugs 10 PVC Pass Through + Lunge 5/5 Stagger Good Morning 5 Empty Barbell Hang Muscle Snatch 5 Empty Barbell Snatch Balance Strength Deadlift (1×5 @ 60%) 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. 15 min clock Week 8 of 9 (Score is Weight) Workout Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click hereScaled Less weight 10 min cap Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Crossbody Banded Hamstring Stretch (R) 2:00 Crossbody Banded Hamstring Stretch (L) 1:00 Knee Hug (R) 1:00 Knee Hug (L) (No Measure)Read more