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) 2-3 SETS FOR QUALITY :30 Single Unders 10 Scap Push-Ups 12 KB Plank Taps 5/5 SA Russian KB Swing 5/5 Alt. KB Arnold Press 50’ OH KB Walk* *Switch arms at 25’. Extended Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Row-Bike-Run (EZ) MIN 2 – Handstand Option* *Option 1: 3-5 Negative HSPU Option 2: 1/1 Pike Walk** Option 3: 7-10 Pike Push-Ups Option 4: :30 HS Hold **Pike Walk = feet on box, walk hands all the way around one way, then back. (No Measure) Workout Metcon (Time) FOR TIME...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 (No Measure) 30min EMOM 30s work/30s rest 0-5mins- Sandbag Zurcher squats 100/75 or 75/50# 5-10mins- Incline DB Press 50/35# 35/20# 10-15mins- Ring/matador dips 15-20mins- Flutter kick crunches 20-25mins- SL KB RDLs 25-30mins- Banded Bicep curls **5mins per station then rotate.scale movements as needed. Use a band on the rings/matador if you need 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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 – :45 Bodyweight Good Mornings* MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single DB Bent Over Row *Add Single DB for 2nd + 3rd rounds. Workout Metcon (AMRAP – Rounds and Reps) 3 SETS FOR QUALITY AMRAP x 6 MINUTES 10 DB Floor Press (50/35)|(35/20) 8 Strict Pull-Ups 6 Sumo Deadlifts (Athlete Choice, Heavy) -Rest 2:00 b/t Sets- (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) Finisher Metcon (Time) FOR TIME 100 Single DB Glute Bridges* *DB rests on the hips. (Score is Time)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) EMOM x 12 MINUTES MIN 1 – :40 Alt. Single Leg RDL* MIN 2 – :40 Marching Plank MIN 3 – :40 Glute Bridge-Ups MIN 4 – :20/:20 Single Arm KB Bent Over Row **Keep KB light for all movements in the Warm-Up Workout Metcon (Time) FOR TIME* 30-30-20-20-10-10 Russian KB Swings (53/35)|(35/26) Sit-Ups *After each full set, complete 30 DU or 60 SU (Score is Time) *12 min capRX+ 70/53 Cool Down ROMWODRead 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) 2:00 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