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) EMOM x 9 MINUTES MIN 1 – :45 Bodyweight Good Mornings* MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single DB Bent Over Row *Add Single DB for 2nd + 3rd rounds. Workout Metcon (AMRAP – Rounds and Reps) 3 SETS FOR QUALITY AMRAP x 6 MINUTES 10 DB Floor Press (50/35)|(35/20) 8 Strict Pull-Ups 6 Sumo Deadlifts (Athlete Choice, Heavy) -Rest 2:00 b/t Sets- (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) Finisher Metcon (Time) FOR TIME 100 Single DB Glute Bridges* *DB rests on the hips. (Score is Time)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) EMOM x 12 MINUTES MIN 1 – :40 Alt. Single Leg RDL* MIN 2 – :40 Marching Plank MIN 3 – :40 Glute Bridge-Ups MIN 4 – :20/:20 Single Arm KB Bent Over Row **Keep KB light for all movements in the Warm-Up Workout Metcon (Time) FOR TIME* 30-30-20-20-10-10 Russian KB Swings (53/35)|(35/26) Sit-Ups *After each full set, complete 30 DU or 60 SU (Score is Time) *12 min capRX+ 70/53 Cool Down ROMWODRead 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 Bike or Row Into… 2 ROUNDS 8 Scap Pull-Ups 8 Tuck Ups 8 DB Bent Over Row 8 Up-Downs* *Perform 8 Burpees in the second round. Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Bar Muscle-Ups/TTB *Focus on Hips to Bar *If its a big class partner up and share a spot on the rig (No Measure) Workout Metcon (Time) FOR TIME 72/58 Cal Bike or 100 cal row 48 Toes to Bar 24 Renegade Row (35/25)|(25/20) *no push up (L/R=1) 12 Burpee Bar Muscle-Ups *7:00 max time to accomplish *20 min...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 PC+Push jerk. Specific warm up: Start Weightlifting to 10# 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. Running Grace (Time) 6 RFT 400m Run 5 Clean and Jerks 135#/95#RX+ 155/105 30min Time cap Scaled: 4-6rds 200m Run 5 C&Js @ lighter loads Accessory Work Core Tabata: (complete on your own, then MOB) 4-5sets of 20s w/10s r -Sit ups -Reverse crunches -front plank side crunches -ALT...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 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 8 Tuck Ups 8 Bent Over Row 8 Up-Downs* *Perform 6 Burpees in the second round. Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups *Focus on Hips to Bar (No Measure) Workout Metcon (Time) FOR TIME 72/58 Cal Bike* 48 Toes to Bar 24 Renegade Row (50/35)|(35/20) 12 Burpee Bar Muscle-Ups *7:00 max time to accomplish (Score is Time) KG DB: (22.5/15)|(15/9) BMU Option 1: Burpee Jumping Bar Muscle-Up BMU Option 2: Burpee Chest to Bar Pull-UpRead more