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

Announcements COFFEE Taste testing from Buzzed Brew Coffee. Crystal will be here Saturday, April 17th at 930 to hand out samples and sell her delicious coffee to those interested. Let help this start up biz get STARTED! We will be selling this amazing cold brewed coffee very soon.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 (Time) 4 Person Team wod For time: -200m Tire Flip -800m Sled Push (250/170#. scale as needed) -200 pull ups (2 working at a time) -300 push ups (2 working at a time) -400 Air Squats (2 working at a time) **2 athletes at a time flipping the tire and change out...Read more