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 min bike/row Into… 3 ROUNDS 5/5 Single Leg DB RDL 5/5 Single Arm DB Upright Row 5 Tempo Push-Up (31X1)* *The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary. Into.. Review SDLHP & Box Dips Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12 Sumo Deadlift High Pull (95/65)|(65/45) 12 Strict Ring or Box Dips 50 DU *DU increases by 10 each round. (Score is Rounds + Reps)RX+ 115/85 Scaled Less weight Close grip push ups 75 SU Post-Workout Strength...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) ON A 5:00 RUNNING CLOCK… 15 Scap Pull-Ups 15 Scap Push-Ups 5/5 Single Arm Ring Rows 10 Push-Up to Pike 5 Strict Pull-Ups + Knees to Elbow 5 Tempo Barbell Strict Press (30X1) Workout Metcon (Time) FOR TIME 75 Burpees 10 Rope Climbs 25 Push Jerk (185/135)|(135/95)* 5 Rope Climbs 25 Burpees *Option for (155/105)|(115/75) (Score is Time) KG BB: (85/60)|(60/42.5) Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY :30 Hollow Rocks :45 Push-Up Plank 1:00 Flutter Kicks -Rest as needed b/t Sets- (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) 3 SETS FOR QUALITY 10 Hollow Rocks 10 Supermans 10 Scap Pull-Ups 10 Scap Push-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 8 Pull-Ups 100m Run 8 burpees to plate 100m Run 8 DB Push Press (35/25)(25/20) 100m Run (Score is Rounds + Reps) 150m row if rainingRX+ 50/35 Scaled Banded Pull Ups/RR Less weight Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES 8 Pull-Ups 8 Burpee to Plate 8 DB Push Press (50/35)|(35/20) *Partner 1 completes AMRAP while Partner 2 runs...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 Metcon (No Measure) 30min EMOM 30s work/30s rest 0-5mins- Sandbag Zurcher squats 100/75 or 75/50# 5-10mins- Incline DB Press 50/35# 35/20# 10-15mins- Ring/matador dips 15-20mins- Flutter kick crunches 20-25mins- SL KB RDLs 25-30mins- Banded Bicep curls **5mins per station then rotate.scale movements as needed. Use a band on the rings/matador if you need to.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) 2-3 SETS FOR QUALITY :30 Single Unders 10 Scap Push-Ups 12 KB Plank Taps 5/5 SA Russian KB Swing 5/5 Alt. KB Arnold Press 50’ OH KB Walk* *Switch arms at 25’. Extended Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Row-Bike-Run (EZ) MIN 2 – Handstand Option* *Option 1: 3-5 Negative HSPU Option 2: 1/1 Pike Walk** Option 3: 7-10 Pike Push-Ups Option 4: :30 HS Hold **Pike Walk = feet on box, walk hands all the way around one way, then back. (No Measure) Workout Metcon (Time) FOR TIME...Read more