CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 250/200m Row (EZ) :30 Supinated Grip Bar Hang 6 Inchworms w/ Push-Up 6 Up-Downs :30 Single Unders* *Option to move to Double Under practice/attempts @ 5:00. Workout Metcon (Time) 8 ROUNDS FOR TIME* 36 Double Unders 2 Rope Climbs 6 Handstand Push-Ups** 12 Jumping Lunges *Every 3:00 starting at 3:00 (NOT including 0:00), perform 6 Burpees. **Strict Optional (Score is Time) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict Press Partner Workout Option Metcon (Time) IN TEAMS OF 2… 8 ROUNDS FOR TIME* 36 Double Unders 2 Rope Climbs 6 Handstand Push-Ups** 12 Jumping Lunges *Every 3:00 starting at 3:00 (NOT including 0:00), perform 6 Burpees. **Strict Optional ***This is performed gauntlet style. Partner 1 starts the Double Unders. Partner 2 Follows Partner 1 after the Dubs are complete. P2 may not pass...Read more

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (Time) For time: 60 DB Curls (25/15)(20/10) – Penalty for break: 6 Strict Chin Ups/Supinated Ring Rows 60 Single KB OH Triceps Extension (35/26)(26/14) – Penalty: 6 Box Dips Accumulate 5:00 Sandbag Hold – Penalty: 10 Burpees*Use a band for chin ups if neededRead more

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CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 3 SETS (W/ Empty Barbell) 5 Slow Kang Squats 5 Slow Upright Rows 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) *From here, with barbells out, go straight into teaching the Hang and Power Clean Progression. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of 1 Clean Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Power Clean (Score is Weight) Workout Metcon (AMRAP – Reps) 2 SETS ON A 4:00 RUNNING CLOCK… 500/400m Row 25 Slam Balls (30/20)|(20/10) Max Power Cleans (135/95)|(95/65) -Rest 1:00- ON A 4:00 RUNNING CLOCK… 500/400m Row 25 Slam Balls (30/20)|(20/10) Max Hang Power Cleans (135/95)|(95/65) -Rest 2:00 b/t Sets- (Score is Reps) KG BB: (60/42.5)|(42.5/30) KG SB: (15/10)|(10/5) Optional Cool Down...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 ROUNDS FOR QUALITY 20 Crossbody Mountain Climbers 5 Lunge-Lunge-Squats 6 Alt. Cossack squats 7 Burpees Into… 1 ROUND FOR QUALITY 10 Barbell Back Squats 6 Barbell Front Squats 6 Barbell Strict Press 6 Barbell Thrusters Strength Front Squat (5×3) *20 min clock *Aim to beat score from 6/11 (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 12 Thrusters (75/55)|(65/45) 5 Ring or Bar Muscle-Ups (Score is Time) RMU OPTION 1: Jumping Ring/Bar Muscle Ups RMU OPTION 2: Burpee Pull-Ups/Ring Row11 min cap RX+ 95/65Read more