bacon

WOD 300913

Push press, push jerk, split jerk complex
(heaviest as possible, 15 min to complete)

For time:
10 down to 1 of:

Bar muscle ups or CTB pull-ups
t2b (toes to bar)
wall balls 20/14#


suck it uo

WOD 270913

HBBS
1×10,1×8,1×6,1×4,1×4

3 rounds for time:

6 front squats 70% 1RM clean
18 V-ups
36 split jumps


mobility

WOD 260913

Mobility WOD/Active rest day
Active rest WOD-
12 min AMRAP
10 Russian KBS 55/35#
10 Box jumps
10 Chin ups

You can also choose to make-up a WOD that you’ve missed.

Mobility- Posterior and Anterior Deltoid smash/mash. Pectoral smash.

Mobility WOD DEMO!


thrusters

WOD 250913

Snatch-

Take 10 min to work
to a heavy triple

For time:

Run 800m
15 t2b
20 thrusters 95/65#
run 400m
20 t2b
25 thrusters
run 200m
25 t2b
30 thrusters


crossfit-bird

WOD 240913

Shoulder press 3×5

Benchmark WOD:

Mary

15 min amrap
5 HSPU
10 pistols
15 pull-ups


051111_SPT_CrossFit_MRM

WOD 230913

Overhead squat

1 rep MAX

3 rounds for time:

25 wall balls 20/14#
25 HR push-ups
2 rope climbs


Our Team

Come experience the difference for yourself and power your life in a fun and supportive environment.

Crossfit Viera Team

Monday 26.6.17

Charlotte aka "Charizard"

Charlotte aka “Charizard”

Warm-up:
Barbell Warm-up for Snatch
30 band pull-aparts, overhand and underhand
3 RNFT:
12 Arch Rocks or Hip extensions
12 Hollow Rocks or GHDs
5 Power Snatches (work your way up in weight)

WOD:
“Isabel”
For Time:
30 Snatches (135/95)

DTS:
Power Snatch + OHS
2+2
2+2
2+2 x 3 sets

Gymnastics Conditioning
Muscle-ups: 6×40% unbroken, :40 rest