WOD 010414

Strength:

15 Minutes to


WOD 010413

For time:

run 1 mile

400 air squats

350 push-ups with weight on your back

250 weighted pull-ups

150 10" deficit HSPU run 1 mile


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WOD 310314

If you are redoing or doing 14.5 tomorrow you will have to go at 5:30pm or 6:30pm. Coaches will not be responsible for judging you anytime before this.

Strength:
Clean and jerk 1RM

After- handstand holds 3x60sec.

WOD-
Helen
3 rounds for time:
400m run
21 KBS 55/35#
12 pull-ups


No open gym tonight

Hey CFV peeps!
There will be no open gym tonight for the last open WOD 14.5. Remember tomorrow night at 5:30pm & 6:30pm will be last chance to do 14.5. If you can not make that time you may be on your own for a judge due to how long this WOD may take. Tomorrow will [...]


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WOD 290314 Saturday

Skill:
3×3 snatch balance
3×3 OH squat

WOD:
ARMAP 10:
200m Run
7 Power Cleans, 135/95
7 C2B Pull ups


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WOD 270314

Endurance day!

Intermediate Distance
6 rounds: 200m jog, 300m hard run, rest 10sec, 100m walk
Total: 3600m

Long Distance
8 rounds: 200m jog, 300m hard run, rest 10sec, 100m walk
Total: 4800m


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