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 Running View Public Whiteboard A. CONDITIONING Metcon (Distance) Jog x 10 minutesNice and easy pace. Pause your time if you need to take a rest/walk. Score is distance in miles.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) AMRAP x 4 MINUTES (Flow) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretches 10 Lunge w/ Thoracic Twist Immediately into… AMRAP x 4 MINUTES (w/ empty bar, EZ pace) 10 Alt. Elbow Punches 5 Hang Muscle Cleans 5 Front Squat 5 Strict Press 5 Back Squat Strength Bear Complex (Heavy Complex ) Power Clean Front Squat Push Press Back Squat Second Push PressON A 12:00 RUNNING CLOCK… Build to a Heavy Bear Complex Workout CLOUDKICKER (Time) 5 ROUNDS FOR TIME 5 Unbroken Bear Complex* (115/75)|(75/55) 400m Run *1 Bear Complex = 1 Power Clean...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 Arm Haulers 10 Hollow Rocks 10 Cossack Squats* Into… 2 ROUNDS 10 Scap Pull-Ups 5 Ring Rows or Strict Pull-Ups 10 Goblet Squats *Option to use the KB in the Goblet position for the Cossack Squat in the second round. Workout Metcon (Time) FOR TIME 10-15-20-15-10 Chest to Bar Pull-Ups KB Goblet Squats (70/53)|(53/35) (Score is Time) KG KB: (32/24)|(24/16) Finisher Metcon (Weight) 3 ROUNDS FOR QUALITY 7/7 Plate Around the World (Athlete Choice) 14 Superman Rocks 14 DeadBugs (Score is Weight) ()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) AMRAP x 6 MINUTES 30 Single Unders 10 BW Good Morning 10 Deadbugs 10 Glute Bridge-Ups Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY 8/8 Single KB RDL (Athlete Choice, Moderate-Heavy) 15 Slow Banded Good Mornings (No Measure) Workout Metcon (Time) 5 ROUNDS FOR TIME 15 Deadlifts (185125)|(135/105) 25 Sit-Ups 35 Double Unders (Score is Time) *15 min capRX+ 225/155 Scaled Less weight 70 SU Fewer rounds ()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 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