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 10 Alt Groiners 10 Bootstrappers 10 Scap Pull-Ups 10 Tuck-Ups Into… AMRAP x 5 MINUTES 10 Box Step Ups :30 Row (Mod) 5 Kipping Swings 5 Hanging Knee Raises Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 1000/800m Row 14 Alt. Back Rack Lunges (135/95)|(95/65) 16 Toes to Bar 18 Box Jumps (24/20) (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30) Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Foam Roll Lats (Each Side) 1:00 Banded Crossbody Hamstring Stretch (Each Side) (No Measure) ()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) AMRAP x 5 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Scap Pull-Ups 10 Tuck-Ups Into… AMRAP x 5 MINUTES 10 Box Step Ups :30 Row (Mod) 5 Kipping Swings 5 Hanging Knee Raises Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 1000/800m Row 14 Alt. DB/KB Front Rack Lunges (35/25)(25/20) 16 Toes to Bar 18 Box Jumps (24/20) (Score is Rounds + Reps)RX+ 50/35 Scaled Less weight HKR Step Ups Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Foam Roll Lats (Each Side) 1:00 Banded Crossbody Hamstring Stretch (Each Side) (No Measure)...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 – VU Running View Public Whiteboard A. CONDITIONING Metcon (Distance) Jog x 10 minutesNice and easy pace. Pause your time if you need to take a rest/walk. Score is distance in miles.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 10 Arm Haulers 10 Hollow Rocks 10 Cossack Squats* Into… 2 ROUNDS 10 Scap Pull-Ups 5 Ring Rows or Strict Pull-Ups 10 Goblet Squats *Option to use the KB in the Goblet position for the Cossack Squat in the second round. Workout Metcon (Time) FOR TIME 10-15-20-15-10 Chest to Bar Pull-Ups KB Goblet Squats (70/53)|(53/35) (Score is Time) KG KB: (32/24)|(24/16) Finisher Metcon (Weight) 3 ROUNDS FOR QUALITY 7/7 Plate Around the World (Athlete Choice) 14 Superman Rocks 14 DeadBugs (Score is Weight) ()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) AMRAP x 4 MINUTES (Flow) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretches 10 Lunge w/ Thoracic Twist Immediately into… AMRAP x 4 MINUTES (w/ empty bar, EZ pace) 10 Alt. Elbow Punches 5 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 12:00 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