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 Metcon (AMRAP – Rounds and Reps) In teams of 2 AMRAP 25 30 cal row 30 TTB 30 Power Snatch 30 Burpees over Erg Rd 1: 95/65 Rd 2: 115/85 Rd 3: 135/95 Rd 4: 155/105Scaled Less weight 20 reps on all HKRRead 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 12 Alt Cossack Squats 14 bird dog Strength Back Squat (5×3) 20 min clock *Aim to beat your 3 rep from 6/4 (Score is Weight) Workout Metcon (Time) FOR TIME* 15-10-5-10-15 Hang Power Clean (95/65)|(75/55) Back Squat *Perform 5 Up-Downs every 2 min including 3,2,1 go * 11 min cap (Score is Time)RX+ 115/85 Scaled Less weight 10-5-3-5-10 Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll lower body (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) AMRAP x 8 MINUTES 5 Inch Worms + Push-Up 10 Step Overs 15 Jumping Jacks 20 Shoulders Taps 10 hollow rocks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 12 Hand Release Push-Ups 15 Box Jump Overs (24/20) 20 alt V ups 200m run (Score is Rounds + Reps) Cool Down Metcon (No Measure) 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 – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (No Measure) EMOM x 10 Min 1 – 8-10 DB Floor Press (35/25)(25/15) RX+ (50/35) Min 2 – 8-10 DB Bent Rows Rest 2:00 EMOM x 8 Min 1 – 6/6 Standing SA DB Strict Press Min 2 – 8/8 SA Band Pull DownRead 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) Agility Ladder Drills!! 7-8 min Review gymnastics options for EMOM 8-10 min Workout Metcon (No Measure) EMOM x 28 MINUTES MIN 1 – 8-12 Strict “Odd” Gymnastic Pull* MIN 2 – 7/7 Reverse DB Lunges (35/25)|(25/20) MIN 3 – :45 Static Hold w/ Weight** MIN 4 – :45 Static Hold Body Only*** *Strict Gymnastic Pull Options: Wide or Narrow Grip Mixed Grip Rope or Ring Pull-Up Chin-Up Supinated Ring Row **Static Hold w/ Weight Options: Farmer Hold Front Rack Hold Mixed/Filly Hold Floor Press Hold **Static Hold Body Only Options: Tuck Hold Side Plank Glute...Read more