Announcements Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/ You will be rewarded for your efforts. Thank you for your continued support! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 30 Banded Pull-Aparts 20 Banded Overhead Press 20 Banded Face Pulls 10 Push-Up to Pike 10 Perfect Renegade Rows (Light) Hollow Hold in Time Remaining… Workout Metcon (AMRAP – Rounds and Reps) 3 SETS* AMRAP x 3 MINUTES 3 Strict Pull-Ups 3 Strict HSPU -Rest 1:00- AMRAP x 3 MINUTES Max Renegade Rows (Athlete Choice) -Rest 2:00 b/t Sets- *Each Set is 6:00 of Work Plus 1:00 Rest. Rest 2:00 b/t each of the 3 Sets. (Score is Rounds + Reps) HSPU Option 1: Pike Push-Ups HSPU OPTION 2: Seated...Read more

Announcements Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/ You will be rewarded for your efforts. Thank you for your continued support! CrossFit VU – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) 3 rounds 5 scap push up 5 scap pull ups 5 kip swings 5/5 cossack squats 5 up downs 5/5 single leg glute bridge Into.. Review sandbag carry + practice round of cindy Partner Metcon Metcon (AMRAP – Rounds and Reps) TEAMS OF 2 On a 25 min clock Buy In: 30 synchro burpees Into.. AMRAP in time remaining Partner 1: AMRAP Cindy Partner 2: 150 foot sandbag carry (100/75)(75/50) *When partner 2 gets back from the carry switch places *Cindy = 5 pull ups 10 push ups 15 air squats *Score is total...Read more

Announcements Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/ You will be rewarded for your efforts. Thank you for your continued support! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (Flow) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretches 10 Lunge w/ Thoracic Twist Immediately into… AMRAP x 5 MINUTES (w/ empty bar, EZ pace) 10 Alt. Elbow Punches 10 Hang Muscle Cleans 5 Front Squat 5 Strict Press 5 Back Squat Strength Bear Complex (Heavy Complex ) Power Clean Front Squat Push Press Back Squat Second Push PressON A 15:00 RUNNING CLOCK… Build to a Heavy Bear Complex Workout CLOUDKICKER (Time) 5 ROUNDS FOR TIME 5 Unbroken Bear Complex* (115/75)|(75/55) 400m Run *1 Bear Complex = 1 Power Clean...Read more

Announcements Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/ You will be rewarded for your efforts. Thank you for your continued support! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 5/5 Hand Over Hand Ring Rows* Into… 2 ROUNDS 8 Up-Downs 8 Slam Ball G2OH** 6 Lunge + Lunge + Squat Into… 2 ROUNDS 5 Burpees 5 Slam Balls :20 Wall Sit *Place one hand on top of the other with the ring vertical. Complete 5 reps with one hand on top and then switch. **Similar to a Plate G2OH. Focus on keeping the Slam Ball close on the way up. Workout Metcon (AMRAP – Reps) ON A 5:00 RUNNING CLOCK…...Read more

Announcements Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/ You will be rewarded for your efforts. Thank you for your continued support! CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 min active stretching into.. 3 ROUNDS :30 bar hang 10 Hollow Rocks 10 Slam Ball DL 10 Slam Ball Strict Press Workout Metcon (Time) FOR TIME 10-15-20-15-10 Slam Balls (30/20)(20/10) *100m DB/KB Farmers Carry after each round (athletes choice) *start and end with the farmers carry (Score is Time)Scaled Less weight Cool Down ROMWODRead more