CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Band Pull Aparts 10 Scap Pull-Ups 5 Inch-Worms + Push-Up 100m Run Workout Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 5 MINUTES 100m Run 10 Pull-Ups 100m Run 5 Bar Muscle-Ups -Rest 1:00- AMRAP x 5 MINUTES 200m Run 15 Burpees -Rest 2:00 b/t Sets- *Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest. (Score is Rounds + Reps) BMU Option 1: Jumping Bar Muscle-Ups BMU Option 2: Burpee Pull-UpsRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Band Pull Aparts 10 Scap Pull-Ups 5 Inch-Worms + Push-Up 100m Run Skill Metcon (No Measure) 4 SETS FOR QUALITY 10 Hollow Rocks 5 Perfect Strict Pull-Ups* 5-10 Kipping or Butterfly Pull-Ups *Drop down from the bar and rest between Strict and Dynamic Pull-Ups (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 5 MINUTES 100m Run 10 Pull-Ups 100m Run 5 Bar Muscle-Ups -Rest 1:00- AMRAP x 5 MINUTES 200m Run 15 Burpees -Rest 2:00 b/t Sets- *Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest. (Score is Rounds + Reps) BMU Option 1: Jumping Bar Muscle-Ups BMU Option 2: Burpee Pull-UpsRead more

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