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) ON A 5:00 RUNNING CLOCK… 3 SETS (W/ Empty Barbell) 5 Slow Kang Squats 5 Slow Bent Over Rows 10 Behind the Neck Alt. Elbow Punches 5 Squat Jumps 5/5 groiners *From here, with barbells out, go straight into teaching the Hang and Power Clean Progression. Strength Metcon (Weight) ON A 20:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of 1 Clean Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Power Clean (Score is Weight)RX+ Squat Clean Workout Metcon (AMRAP – Reps) ON A 4:00 RUNNING CLOCK… 500/400m Row or 30/20...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 (No Measure) EMOM x 20 (35s Work/ 25s Rest) Min 1 – Dual DB Step Ups 24/20 (35/25)(25/15) Min 2 – Dual DB RDL Min 3 – SB/Gliders Hamstring Curls Min 4 – Rest Rx+ 50/35Read 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) 2 ROUNDS 15 Jumping Jacks 10 Scap Pull Ups 5 BB Strict Press Into… 2 ROUNDS 10 Alt Step Ups 10 Tuck Ups 5 Inch worms Strength Push Press (4×3) 12 min clock *Keep weight moderate. Goal is to work up 20-30lbs heavier than workout weight (Score is Weight) Workout CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-BarScaled Less weight 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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 400m Group Jog Immediately Into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 10 Elbow Punches Immediately Into… 2 SETS 5 Clean Deadlifts 10 Hang Muscle Cleans 5 Hang Squat Cleans Extended Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Build to Your Workout Weights (No Measure) Workout Metcon (Time) FOR TIME 200m Run 20 Squat Cleans (135/95)|(95/65) 400m Run 15 Squat Cleans (155/105)|(115/75) 800m Run 10 Squat Cleans (185/135)|(135/95) 400m Run 5 Squat Cleans (225/155)|(155/105) 200m Run (Score is 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 – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (Time) 2 Rounds for time – 10 Sandbag Over Shoulders (75/50) – 20 Dual DB High Pulls (25/15)(20/10) – 30 Sandbag Marches – 40 Dual DB Narrow Floor PressRX+ 100/75Read more