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 7:00 RUNNING CLOCK 500/400m Row (EZ) Immediately Into… 3 SETS 10 PVC Pass Throughs 5/5 PVC Around the World 10 Tempo PVC Overhead Squats (30X1) 5 PVC Sotts Press Immediately Into… Max Row In Time Remaining Strength Overhead Squat (5-5-5-5) 5-5-5-5 (Score is Weight) Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 8 Overhead Squat (Athlete Choice) MIN 2 – 15/12 Cal Row MIN 3 – :50 Static Hold (Athlete Choice)* *Static Hold Choices… Wall Sit, Elbow Plank, Hollow Hold, Reverse Plank, Side Planks, DB or KB Farmer Hold / Front...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) Running Warm-Up… 3 SETS :15 Butt Kickers :15 High Knees :15 Jumping Jacks :15 Tuck Jumps -:30 Rest b/t Sets- Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Strict Ring Muscle-Ups* STRICT RMU OPTION 1: Strict Negative Ring Muscle-Ups STRICT RMU OPTION 2: False Grip Strict Ring Pull-Up STRICT RMU OPTION 3: False Grip Ring Row (No Measure) Workout Metcon (Time) FOR TIME 1 Mile Run 10 Ring Muscle-Ups 70 Box Jumps (24/20) 10 Ring Muscle-Ups 1 Mile Run (Score is Time) RMU OPTION 1: Jumping Ring Muscle-Ups RMU OPTION 2: Chest 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 – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 5 rounds for max reps Min 1- Wall Balls (20/14)(14/10) Min 2- Row or Bike Min 3- Alt DB Snatch (35/25)(25/20) Min 4- TTB Min 5- Box Jumps (24/20) -Rest 1 min between roumdsRX+ 50/35 Scaled 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) 2 ROUNDS 30 Crossbody Mountain Climbers 10 Up-Downs 12 Alt. Lunges 10 Cat-Cows Into… 2-3 ROUNDS 10 Clean Grip Deadlifts 7 Barbell Cuban Presses* 5-7 Push-Ups 7-10 Air Squats *Hands shoulder width on the bar, complete an Upright Row and pause for :01 w/ elbows high and outside. Whip elbows through so the bar is now in the Front Rack Position and complete a Strict Press. Bring the bar down to the shoulders and turn the bar back over and pause again for :01 at the top of the Upright Row before lowering. Each portion...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 Functional BodyBuilding Metcon (No Measure) Full Body Circuit #1 AMRAP 14 6/6 KB/DB Lateral Box Step Ups 8/8 KB/DB Seated Strict Press 12 banded bent over rows 15 straight leg sit ups 20 bicep curls (10 each arm) -Rest 2 min- Full Body Circuit #2 AMRAP 14 6/6 DB/KB Bulgarian Split Squats (use box for rear foot) 8 decline push ups (feet on box) 12 bent over banded pull aparts 15/15 Russian Twists w/ DB 20 DB tricep kickbacks (10 each arm)Read more