Announcements If you competed at WODFEST this past weekend. I am rejecting any scores that were done there bc I do not have your judges sheets to verify. Also EVERYONE needs two scores. Please ensure you do this before the deadline at 7pm tonight or points are gonna get weird. Thank you CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row* or Bike Into… 2 Rounds 5 Bootstrappers 5 Up-Dog to Down-Dog 10/10 Wall Calf Stretch** 10ft Heel Walk 10ft Toe Walk 20 Mountain Climbers *Increasing Pace: Min 1 – EZ to Mod, Min 2 – Mod to Hard **Place the ball of Foot against Wall/Rig with Heel on the ground and the Leg straight. 1 Rep = Lean towards Wall, then Lean away. Workout Annie (Time) 50-40-30-20-10 Double-unders Sit-ups60-50-40-30-20 for SU Scaled 30-25-15-10 Time Cap: 10 min Finisher Metcon (1 Rounds for time) 3 SETS...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 Burpee Broad Jumps 10 Russian KB Swings 10 Tempo Goblet Squats (31X1) Workout “WHISKEY TANGO FOXTROT” (Time) FOR TIME* Run 2 Miles 60 Back Squats (Bodyweight) 60 KB Swing (53/35)|(35/26) 60 Hand Release Push-ups *Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh. -40:00 Hard Cap- Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* Team Run 2 Miles** 120 Back Squats (Team Choice)*** 120 KB Swing (53/35)|(35/26) 120 Hand Release Push-ups *Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) TABATA BIKE or Row (:20 on /:10 off) 8 Sets — Increasing Effort Stretch quads/hammies/hips Into… 3 rounds 10 Box Step-Overs 10 straight leg kicks 20 shoulder taps Workout Metcon (Weight) 5 ROUNDS FOR QUALITY 1:00 Cal Bike or Row (Mod) 15 Up-Downs 100m run 15 Box Jump (24/20) 1:00 Plank (Score is Weight)Read more

CrossFit VU – CrossFit View Public Whiteboard Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click hereRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) During coach intro or while reading up on the standards, use the first 3:00 to sit on the bike and warm-up your legs. Once 3:00 is up, grab a barbell and review the movements. 1 SET FOR QUALITY… 5 Front Squats 5 TTB 5 Thrusters Into… 1 SET FOR QUALITY… 5 Front Squats 5 C2B or BMU 5 Thrusters Into… DEMO OF COMPLEX (w/ light or moderate weight) 1 DL + 1 Clean + 1 Hang Power Clean + 1 Jerk Workout Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the...Read more