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 Crossbody Mountain Climbers 10 Up-Downs 12 Alt. Lunges 10 Cat-Cows Into… 2-3 ROUNDS 10 Clean Grip Deadlifts 7 Barbell Cuban Presses* 5-7 Push-Ups 7-10 Air Squats *Hands shoulder width on the bar, complete an Upright Row and pause for :01 w/ elbows high and outside. Whip elbows through so the bar is now in the Front Rack Position and complete a Strict Press. Bring the bar down to the shoulders and turn the bar back over and pause again for :01 at the top of the Upright Row before lowering. Each portion...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) 2 SETS 10 Bootstrappers 10 Alt Samson Lunges 10 Push-Up to Pike Into… EMOM x 6 MINUTES MIN 1 – :30/:30 Posterior Movt 1/ Posterior Movt 2 MIN 2 – :30 scap pull up/:30 kip swing *1st Round = Bodyweight Goodmorning / Alt Reverse Lunges 2nd Round = KB Sumo DL / Alt Cossack Squats 3rd Round = KBS / Goblet Lunges Workout Metcon (1 Rounds for time) EVERY 5:00 x 4 SETS* 20 Russian KB Swings (70/53)|(53/35) 20 Alt. Goblet Reverse Lunges 12 burpees 12 pull ups *Rest remaining time before next set (Score...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) 2:00 Row or Bike Into… 2 ROUNDS 20 Singles 10 Groiners* 5 Push Up to Pike 10 Elbow Punches *Perform 10 Air Squats in the second round. Barbell Prep for Complex Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Front Squat + 1 Thruster + 1 Push Press (Score is Weight) *From the floor Workout Metcon (Time) FOR TIME 80 Double Unders 30 Thrusters (75/55)|(65/45) 500/400m Row 30 Thrusters 80 Double Unders -Time Cap 12:00- (Score is Time)Scaled Less weight 120 SU 15-20 thrusters 250/200m row row ()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) 2:00 Row Into… 2 ROUNDS 20 Singles 10 Groiners* 5 Push Up to Pike 10 Elbow Punches *Perform 10 Air Squats in the second round. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Front Squat + 1 Thruster + 1 Push Press (Score is Weight) Workout Metcon (Time) FOR TIME 120 Double Unders 40 Thrusters (75/55)|(65/45) 500/400m Row 40 Thrusters 120 Double Unders -Time Cap 10:00- (Score is Time) BB KG: (35/25)|(30/20) ()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 (No Measure) 5-7min General warm up 10mins Burgener warm up for the Power Snatch and how to cycle barbell. Specific warm up: Start Weightlifting to 10#-20# heavier than what you will use for the wod. Goal is to get the first 3-4 rds UB or all if possible. Try not to do just singles. Warm-up (No Measure) 5-7min General warm up 10mins Burgener warm up for the Power Snatch and how to cycle barbell. Specific warm up: Start Weightlifting to 10#-20# heavier than what you will use for the wod. Goal is to get the first 3-4 rds...Read more