WOD 300514

Warm Up:
3RNFT:
Row 200m
2 Strict Muscle up or sub
4 Strict HSPU or sub
8 Air Squats
12 Feet Handstand Walk or sub

Strength:

15 Minutes to accomplish:

F.squat 5×3@8

WOD:

20 Min Amrap:

5 Toes to Bar
10 Burpees
25 Double Unders

 


WOD 280514

Yoga tomorrow morning with Andrea!
5:30Am, 6:30Am & 8:30Am

PM classes- you will have open gym during these hours, so come in and work on your goats or work on mobility! Have a great rest day, and see everyone Friday.

Can you name these two guys below??


crossfit-dwight-lol-friday

WOD 280514

Warm Up:

Do this once with a barbell. 3-5 reps each of:

Shrug
High Pull
Muscle Snatch
Drop Snatch (to Power Position)
Overhead Squat
Sotts Press
Duck Walk (forward and backward)
Hang Snatch from Position 1

Olympic:

20 Minutes to accomplish:

10-15 reps of Snatch 75-80%

WOD:

For time:

5,4,3,2,1
Deadlift 315,205#/275,165#/225,155#
Parallete HSPU/HSPU/Pike off Box

rest 5 Min

5,4,3,2,1
Clean and Jerk 185,125#/135,95#/95,75#
Bar M.UP /Pull Up & Ring Dip/Ring Row & Box Dip


20140526-182610.jpg

WOD 270514

Warm Up:

2RNFT: (sub as needed)
1 Muscle up
3 Strict HSPU
6 Pistols (alt)
9 Toes to Bar

Strength:

5 Min to warm-up FS to a level 8 for EMOM

EMOM x 18
A. 4 Front Squats @8 (refer to chart)
B. 1 Muscle UP + 1 Ring Dip x3/x2, or sub pull-ups +dips
C. Rest (1 min)

WOD:
For time:
100 Double Unders or 200 singles
50 [...]



PURA VIDA and MONDAY AM SCHEDULE

CFV Peeps,

Pura Vida is tomorrow, for those that haven’t heard any of the announcements, it is a competition in cocoa village tomorrow. CrossFit Viera has 7 competitors in it and the first heat will kick off at 9:20AM. Look for the CrossFit Viera tent, we will mark ground there for anyone that wants to hang [...]


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Crossfit Viera Team

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