CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Alt Shoulder Taps 5 Knee Push-Ups 10 Up Downs 10 See-Saw Bent Over Row Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Rope Climb Practice (No Measure)*Split up into 2 groups if big class. One group start on ropes while the other continues active stretching & practicing renegade rows Workout Metcon (Time) FOR TIME 200m DB Carry (35/25)|(25/15)* 15 Burpees 4 Rope Climbs 40 Jumping Lunges 2 Rope Climbs 20 Renegade Rows 2 Rope Climbs 40 Jumping Lunges 4 Rope Climbs 15 Burpees 200m DB Carry *For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry. (Score is Time) KG DB: (22.5/15)|(15/9)*If its a big class do a 1 min stagger start with 2 groups. Take turns on the rope. *22 min cap RX+ 50/35 Scaled...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into… Wrist Rocks/Childs Pose w/ Shoulder variation Into.. W/ empty barbell 5 good mornings 5/5 elbow rotations 5 front squats 5 clean deadlifts Into.. Burgener Warm Up *From here, grab a barbell with light weight. Do not put the weight on the bar yet. Strength Metcon (Weight) ON A 25:00 RUNNING CLOCK… Build to a Heavy Complex… 1 Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean (Score is Weight)Scaled Do power instead of squat Cool Down Foam Roll Quads/hamstrings/upper backRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1:00 Row 10 PVC Pass Thru 10 Around the World 5/5 Banded Strict Press 10 banded pull aparts Into W empty barbell 5 strict press 5 push press 5 Sumo Deadlift 5 Sumo Deadlift High Pull Workout Metcon (Time) 2 ROUNDS FOR TIME* 800/600m Row or 40/30 cal bike Into… 15-12-9 Shoulder to Overhead (95/65)|(75/55) Sumo Deadlift High-Pull Sit-Ups *Workout is 2 full rounds of all the work (Score is Time) KG BB: (42.5/30)|(30/20)RX + 1000/800m row or 50/40 cal bike 115/85 Scaled Less weight 1 round Metcon (Time) 2 ROUNDS FOR TIME* 800/600m Row or 40/30 cal bike Into… 15-12-9 Shoulder to Overhead (95/65)|(75/55) Sumo Deadlift High-Pull Sit-Ups *Workout is 2 full rounds of all the work (Score is Time) KG BB: (42.5/30)|(30/20)RX + 1000/800m row or 50/40 cal bike 115/85 Scaled Less weight 1 roundRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:00 Bike (Easy) 5 Inch Worms w/ Push-Up :30 Plank 5 Up-Down Broad Jumps 20 Banded Face Pulls 5 Tempo Ring Rows (30X1) Extended Warm-up Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Max Hollow Body Hang MIN 2 – :45 Bike* *Increasing pace every round from EZ to Moderate. Note your cals in each effort. (No Measure) Workout Metcon (No Measure) EMOM x 20 MINUTES MIN 1 – 8-12 Up-Down Box Jumps (30/24) MIN 2 – 8-12 Strict Pull-Ups MIN 3 – 12/10 Cal Bike* MIN 4 – Max Plank Rotations *Increase by 3 Cals Every Round Until Failure. Then back to 12/10. (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Elbow rotations w/ empty barbell Into… Review Power Clean and begin building up to workout weight (8-10 min) *Arm Haulers = In a Superman, reach the hands overhead, then reach the hands towards the low back without letting arms touch the ground Workout The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesScaled Less weight Knee push ups Cool Down Warm-up (No Measure) FOR RECOVERY 400m Walk Nasal Breathing Only (No Measure)Read more