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 – 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

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) 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