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

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