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 Power Snatch and how to cycle barbell. Specific warm up: Start Weightlifting to 10#-20# 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. Warm-up (No Measure) 5-7min General warm up 10mins Burgener warm up for the Power Snatch and how to cycle barbell. Specific warm up: Start Weightlifting to 10#-20# heavier than what you will use for the wod. Goal is to get the first 3-4 rds...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 Row Into… 2 ROUNDS 20 Singles 10 Groiners* 5 Push Up to Pike 10 Elbow Punches *Perform 10 Air Squats in the second round. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Front Squat + 1 Thruster + 1 Push Press (Score is Weight) Workout Metcon (Time) FOR TIME 120 Double Unders 40 Thrusters (75/55)|(65/45) 500/400m Row 40 Thrusters 120 Double Unders -Time Cap 10:00- (Score is Time) BB KG: (35/25)|(30/20) ()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) 2 min bike/row Into… 3 ROUNDS 5/5 Single Leg DB RDL 5/5 Single Arm DB Upright Row 5 Tempo Push-Up (31X1)* *The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary. Into.. Review SDLHP & Box Dips Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12 Sumo Deadlift High Pull (95/65)|(65/45) 12 Strict Ring or Box Dips 50 DU *DU increases by 10 each round. (Score is Rounds + Reps)RX+ 115/85 Scaled Less weight Close grip push ups 75 SU Post-Workout Strength...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… 15 Scap Pull-Ups 15 Scap Push-Ups 5/5 Single Arm Ring Rows 10 Push-Up to Pike 5 Strict Pull-Ups + Knees to Elbow 5 Tempo Barbell Strict Press (30X1) Workout Metcon (Time) FOR TIME 75 Burpees 10 Rope Climbs 25 Push Jerk (185/135)|(135/95)* 5 Rope Climbs 25 Burpees *Option for (155/105)|(115/75) (Score is Time) KG BB: (85/60)|(60/42.5) Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY :30 Hollow Rocks :45 Push-Up Plank 1:00 Flutter Kicks -Rest as needed 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 – CrossFit 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 burpees to plate 100m Run 8 DB Push Press (35/25)(25/20) 100m Run (Score is Rounds + Reps) 150m row if rainingRX+ 50/35 Scaled Banded Pull Ups/RR Less weight 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...Read more