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) 2:00 Bike or Row Into… 2 ROUNDS 8 Scap Pull-Ups 8 Tuck Ups 8 DB Bent Over Row 8 Up-Downs* *Perform 8 Burpees in the second round. Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Bar Muscle-Ups/TTB *Focus on Hips to Bar *If its a big class partner up and share a spot on the rig (No Measure) Workout Metcon (Time) FOR TIME 72/58 Cal Bike or 100 cal row 48 Toes to Bar 24 Renegade Row (35/25)|(25/20) *no push up (L/R=1) 12 Burpee Bar Muscle-Ups *7:00 max time to accomplish *20 min...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) 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 8 Tuck Ups 8 Bent Over Row 8 Up-Downs* *Perform 6 Burpees in the second round. Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups *Focus on Hips to Bar (No Measure) Workout Metcon (Time) FOR TIME 72/58 Cal Bike* 48 Toes to Bar 24 Renegade Row (50/35)|(35/20) 12 Burpee Bar Muscle-Ups *7:00 max time to accomplish (Score is Time) KG DB: (22.5/15)|(15/9) BMU Option 1: Burpee Jumping Bar Muscle-Up BMU Option 2: Burpee Chest to Bar Pull-UpRead 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 (No Measure) 5-7min General warm up 10mins Burgener warm up for the PC+Push jerk. Specific warm up: Start Weightlifting to 10# heavier than what you will use for the wod. Goal is to get the first 3-4 rds UB or all if possible. Try not to do just singles. Running Grace (Time) 6 RFT 400m Run 5 Clean and Jerks 135#/95#RX+ 155/105 30min Time cap Scaled: 4-6rds 200m Run 5 C&Js @ lighter loads Accessory Work Core Tabata: (complete on your own, then MOB) 4-5sets of 20s w/10s r -Sit ups -Reverse crunches -front plank side crunches -ALT...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 10 Jumping Jacks 5 Down-Dog to Up-Dog 10 Groiners Into… 2 ROUNDS 4/4 Split Squats 6 Wall Ball Front Squats 6 Wall Ball Push Press 10 Elbow Punches Strength Metcon (Weight) 4 SETS 12/12 DB Suitcase Bulgarian Split Squats* *All performed at Moderate weight (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 15 Wall Balls (20/14)|(14/10) 10 Hang Power Clean (115/75)|(75/55) 5/5 Front Rack Lunge* *Perform all 5 reps on the Left side then 5 reps on the Right side (Score is Rounds + Reps) KG WB:...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) 3 SETS FOR QUALITY 10 Hollow Rocks 10 Supermans 10 Scap Pull-Ups 10 Scap Push-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 8 Pull-Ups 100m Run 8 Burpee to Plate 100m Run 8 DB Push Press (50/35)|(35/20) 100m Run (Score is Rounds + Reps) DB KG: (22.5/15)|(15/9) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES 8 Pull-Ups 8 Burpee to Plate 8 DB Push Press (50/35)|(35/20) *Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles....Read more