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… 20 Band Pull-Aparts 20 Air Squats (EZ) 20 Banded Face Pulls 20 Scap Push-Ups 20 Alt. Groiners Max Push-Up to Pike in Remaining Time… Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 8 MINUTES 10 Ring or Bar Dips (Strict Optional) 15 Wall Balls (20/14)|(14/10) 20 Med-Ball Walking Lunges* -Rest 1:00 b/t Sets- *Med-Ball held in Bear Hug. (Score is Rounds + Reps) KG WB: (9/6)|(6/5) Finisher Metcon (Time) FOR TIME 50 Russian Twists* 25 Med-Ball Weighted Sit-Ups or Reverse Crunches 50 Russian Twists* *Weighted Optional. (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 – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (Time) For time 150 ft sandbag carry (75/50) 30 standing DB curls (35/25)(25/20) 30 DB Skull Crushers 150 ft sandbag carry 30 standing DB Hammer Curls 30 DB Skull Crushers 150 ft Sandbag CarryRX+ 100/75 sandbag *Scale weight to complete carry unbroken. DB weight should be challenging for curls and skull crushers. Shoot for 8-10 reps at a 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) General warm up 6-8 min Barbell prep 10-12 min Metcon Metcon (Time) Teams of 2 Buy In: 800m run w/partner Into.. 20 rounds 6 deadlifts (115/85)(95/65) 5 Hang Power Cleans 4 Shoulder to Overhead 3 Lateral Burpees *complete 1 full round before switching out *pick a weight you can move through the reps within 1 min. Aim for unbroken *25 min capRX+ 135/95 Scaled 400m-600m run Less weight 12-15 roundsRead 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) Halo Into… 2 rounds 10 Alt. Groiners 10 Bootstrappers w/ :03 pause in the bottom 10 Alt. Reverse Lunges 10 Alt. Elbow Punches (PVC) 5 Tempo Front Squats (3211) Strength Front Squat (5-4-3-5-4-3) *20 min *Start Moderate build to Heavy. Wave loading. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 100 Double Unders 15 Front Squats (115/75)|(95/65) 100 Double Unders 10 Front Squats (135/95)|(115/75) In Time Remaining… AMRAP of… 50 Double Unders 5 Front Squats (155/115)|(135/95) (Score is Rounds + Reps)RX+ 135/95 155/105 185/135 Scaled Less weight 1.5...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 FBB View Public Whiteboard Functional BodyBuilding Metcon (AMRAP – Reps) EMOM x 20 45 sec work/ 15 sec rest Min 1- Standing DB Strict Press (35/25)(25/20) RX+ 50/35 Min 2- Strict Pull Up/Banded Strict Pull Up/RR Min 3- Push Up Min 4 & 5- RestPick a weight/ variation you can do big sets within the 45 sec window. Modify the push ups to knee’s if needed.Read more