WOD

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!HERO WEEK May 24-28, 2021 Holiday Hours for Memorial Weekend Closed Saturday May 29- Monday May 31. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 20 Jumping Jacks 20 High Knees 20 Butt Kickers 20 Shoulder Taps Into… 2 ROUNDS 5 Scap Pull-Ups + 5 Kipping Swings 5 Knee Push-Ups 10 Cossack Squats Workout Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph...
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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!HERO WEEK May 24-28, 2021 Holiday Hours for Memorial Weekend Closed Saturday May 29- Monday May 31. CrossFit VU – CrossFit View Public Whiteboard
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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!HERO WEEK May 24-28, 2021 Holiday Hours for Memorial Weekend Closed Saturday May 29- Monday May 31. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 10 Bootstrappers 10 Inchworms w/ Push-Ups 10 Alt. High Kicks 10 Alt. Samson Lunges 5 Box Step-Ups + 5 Box Jumps Bike in Time remaining… Strength Deadlift (3-3-3) *Start Moderate-Heavy and Build to Heavy. (Score is Weight) Workout Metcon (4 Rounds for time) 4 SETS* 15/12 Cal Bike 12 Up-Downs 9 Box Jump Overs (24/20) 7 Deadlifts (275/185)|(185/135) -Rest 1:30 b/t Sets- *If you plan on doing MURPH tomorrow, lower the load or perform...
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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!HERO WEEK May 24-28, 2021 Holiday Hours for Memorial Weekend Closed Saturday May 29- Monday May 31. CrossFit VU – CrossFit View Public Whiteboard
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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!HERO WEEK May 24-28, 2021 Holiday Hours for Memorial Weekend Closed Saturday May 29- Monday May 31. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS FOR QUALITY 500m Row or 400m Run (EZ Pace) 20 Alt. Plank Shoulder Taps 10 Alt. Bodyweight Lunges 5 Tempo Barbell Strict Press (30X1) 3 Broad Jumps -No rest b/t Sets- Strength Metcon (Weight) 4 SETS 8/8 Back Rack Reverse Lunges (Athlete Choice, Building) 20 Hollow Rocks 1:00 Plank Rotations -Rest 2:00 b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 10 Push Press (95/65)|(65/45) 10 Back Rack Lunge 10...
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