CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row Into… 2 ROUNDS 10 Glute Bridges 10 PVC Pass Thrus 10 OHS Into… 3 ROUNDS (With an Empty Barbell) 5 Broad Jumps 5 Snatch Grip DL 5 Snatch Grip Strict Press (Behind the Neck) 5 Good Mornings Workout Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Finisher Metcon (No Measure) 3 SETS FOR QUALITY 7-10 Barbell Rollouts 30 Russian Twists -Rest as needed b/t Sets- (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Glute Bridges 10 Alt Groiners 10 bird dogs 20 Jumping Jacks Into… Barbell Prep for Pwr Clean & Jerk Strength Metcon (Weight) ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 2 Split Jerks (Score is Weight) Workout Metcon (Time) FOR TIME 21-15-9 Shoulder to Overhead (115/75)|(75/55) 50-50-50 Double Unders (Score is Time) KG BB1: (70/55)|(50/35) KG BB2: (50/35)|(35/25)RX + 135/95 Scaled Less weight 75 SURead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 8 BB Sumo Good Morning 10 Box Step Overs 5/5 Single Leg Bent Over Row* *With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. They will perform 5 reps on one arm, then 5 on the other arm. Strength Metcon (Weight) 4 SETS FOR QUALITY 3 Tempo Deadlifts 3011 30 sec Slow Deadbugs (Score is Weight) *Work up to metcon weight or a little above Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5 Deadlifts (225/175)|(185/125) 10 Box Jump Overs (24/20) 15 Sit-Ups (Score is Rounds + Reps) KG BB: (143/93)|(100/70)RX+ 275/225 Scaled Less weight Box Step OversRead more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Scap Pull-Ups 3 Tempo Strict Pull-Ups (3111) 5 Empty Barbell Kang Squats 5 Tempo Back Squats (30X1) Workout Metcon (Time) 10 ROUNDS FOR TIME 6 Back Squats (155/105)|(115/75) 8 Chest to Bar Pull-Ups 12/10 Cal Bike (Score is Time) KG BB: (70/55)|(50/35) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 20 ROUNDS FOR TIME* 6 Back Squats (155/105)|(115/75) 8 Chest to Bar Pull-Ups *P1 performs a full round while P2 Bikes. Alternate every round. (Score is Time) KG BB: (70/55)|(50/35)Read more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – CrossFit View Public Whiteboard Metcon (No Measure) 40min running clock 2- Giant sets 1- Giant sets x 5 -10-12reps Med grip Bench Press -10-14reps Banded tricep push downs -8-10 Diamond Push ups -14-20 Heavy goblet squats (heel elevated if you like) **rest 30-45s b/t movements **rest 1 min b/t sets 2- Giant Sets x 5 -12/12 ea side SA BOR w/ landmine -10-12 reps bicep curls banded or DB -20 MB Russian Twists 20/14# -20 Front Leaning Rest MB reach n touch **rest 30-45s b/t movements **rest 1 min b/t setspush ups scale as needed, 1-2-3-4″ plate under chest today if you can not do Chest to ground. Good controlled movements today. Use lighter weight if needed to ensure you get the reps and good range of motion....Read more