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) EMOM x 8 MINUTES Min 1 – :40 Bike (EZ) or Row Min 2 – :40 Lunges Min 3 – :40 Jumping Jacks Min 4 – :40 Mountain Climbers Workout Metcon (AMRAP – Reps) 3 SETS FOR REPS 1:00 – DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20) 1:00 – Up-Downs 1:00 – Air Squats 1:00 – Alt V Ups 1:00 – Cardio of Choice (Bike/Row/Jump Rope/100m run -Rest 1:00 b/t Sets- (Score is Reps) Cool Down Warm-up (No Measure) 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) ON A 10:00 RUNNING CLOCK… 3:00 Bike or Row (EZ-Moderate) 1:00 Childs Pose w/ Shoulder variation 1:00 Alt Glute Stretch 1:00 Alt. Calf Stretch 20 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretch 10 DB DL 10 DB Hang Muscle Clean Workout PICK YOUR POISON (Time) 5 ROUNDS FOR TIME 10 Hang DB Power Clean (35/25)(25/20) 20 cal row or 15 cal bike (Score is Time)15 min cap RX+ 50/35 Scaled Less weight Fewer cals Finisher Metcon (No Measure) 5 rounds for quality 8/8 SL DB Glute Bridges 10 hollow rocks (DB overhead option) 8/8...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) FOR QUALITY 1:00 Row (EZ) 8 Hollow Rocks 4 Inch Worms 4/4 SA Ring Rows :45 Row (Mod) 8 Hollow Rocks 6 Up-Downs 4/4 SA Ring Rows :30 Row (EZ) 8 Hollow Rocks 6 Burpees 4/4 SA Ring Rows Optional Skill Session Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Strict or Kipping RMU Transitions (No Measure) Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 12/10 Cal Row MIN 2 — 10/7 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is...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 8 MINUTES Min 1 – :40 Bike (EZ) Min 2 – :40 Lunges Min 3 – :40 Jumping Jacks Min 4 – :40 Mountain Climbers Workout Metcon (AMRAP – Reps) 3 SETS FOR REPS 1:00 – DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20) 1:00 – Up-Downs 1:00 – Air Squats 1:00 – DB Hang Muscle Cleans 1:00 – Cal Bike -Rest 1:00 b/t Sets- (Score is Reps) DB KG: (15/9)|(9/6) Cool Down Warm-up (No Measure) 3 SETS FOR RECOVERY 1:00 Downward Dog 1:00 Plank Hold 1:00 Cobra Stretch -Rest 1:00 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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 30 Banded Pull-Aparts 20 Banded Overhead Press 20 Banded Face Pulls 10 Push-Up to Pike 10 Perfect Renegade Rows (Light) Hollow Hold in Time Remaining… Workout Metcon (AMRAP – Rounds and Reps) 3 SETS* AMRAP x 3 MINUTES 3 Strict Pull-Ups 3 Strict HSPU -Rest 1:00- AMRAP x 3 MINUTES Max Renegade Rows (Athlete Choice) -Rest 2:00 b/t Sets- *Each Set is 6:00 of Work Plus 1:00 Rest. Rest 2:00 b/t each of the 3 Sets. (Score is Rounds + Reps) HSPU Option 1: Pike Push-Ups HSPU OPTION 2: Seated...Read more