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) AMRAP x 8 MINUTES 1:00 Row or Bike 5 Inch Worms (No Push-Up) 10 Step Ups 5/5 Worlds Greatest Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 17 MINUTES 15/10 Cal Row or 12/10 cal bike :30 sit ups 15 Up-Down :30 Plank 15 Box Jumps* (20) *Step-Down Mandatory (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY ROMWOD (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 20 SU 8 Slam Ball Deadlifts 5/5 Single Ring Row* 12 Tuck-Ups 100m Jog Skill Metcon (No Measure) ON A 8:00 RUNNING CLOCK… Practice Rope Climb Technique (No Measure) Workout Metcon (AMRAP – Reps) On the 4:00 x 5 sets 3 Rope Climbs 200m run 15 slam balls (Athlete Choice) Max DU/SU in remaining time (Score is Reps) *split up if its a big class and one group start on the run; one group start on slam balls *goal is to have :30 to 1 min on the jump rope. Scale accordingly *keep...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 ROUNDS :30 Bike (EZ-Mod) 15 Jumping Jacks 10 Scap Pull-Ups 2 ROUNDS :30 Bike (Mod-Hard) 5/5 SA Ring Row* 5 Hanging Knee Tucks *Option to switch to 10 Alt Ring Rows in the 2nd Round. Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice J-Technique for Rope Climbs (No Measure) Workout Metcon (Time) FOR TIME* 100/80 Cal Bike *Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope Climb. (Score is Time) Optional Finisher Metcon (No Measure) “TABATA” 8 SETS (:20 on/:10 off) Crossbody Mountain...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 – KB Goblet Squat (53/35)(35/26) Min 2- KB DL Min 3- KB Goblet Walking Lunge Min 4 & 5- Rest Score: total repsRX+ 70/53 *Pick a weight you can do big sets within the 45 sec window. Same weight for each exercise. Count each leg for the lunges.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) AMRAP x 8 MINUTES 100m Run 10 DB Curl + Press 5 Inch Worm to Squat* 20 Shoulder Taps *Start in a squat with hands on the ground, raise their hips like a Bootstrapper and then walk their hands out to a plank to perform a Push-Up. Strength Metcon (Weight) 3 SETS FOR QUALITY 12 Alt. DB Gorilla Row (Athlete Choice) 12 DB Floor Press (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 12 DB Deadlifts (50/35)|(35/20) 9 DB Hang Power Cleans 12 Hand Release Push-Up *After “Odd” Rounds (1, 3, & 5),...Read more