thirstay

WOD 010714

Warm Up:

3RNFT:
Row 200
10 Banded Good Mornings
5 Ring Beat Swings
1 min Handstand walk or HS hold practice

Strength: (20 Minutes)

Back Squat 3@9 (Load Drop 5%)

WOD: (for time)

Level 1
10 Overhead Squats 65/45#
18 Ring Rows/Box Dips
20 P.clean 95/65#
14 Ring Rows/Box Dips
30 Deadlifts 135/95#
10 Ring Rows/Box dips

Level 2
10 Overhead Squats 135/95#
9 Muscle Ups or Sub
20 P.clean 155/105#
7 Muscle ups or Sub
30 Deadlifts [...]


rev

WOD 300614

Warm Up:

Run 400/Row 800m
Snatch Warm-up

Strength: 20 Minutes
Level 1-Snatch Practice (Coach picks Position)
Level 2/3- (15-20 Reps) -Snatch @ 71%

WOD: For time:

21-15-9 reps of:

Level 1-
Kb Swings 35/25#
Hanging Knee Raises or sub
Box Jumps 20/16″

Level 2-
Kb Swings 55/35#
Toes to Bar or sub
Box Jumps 24/20″

Level 3- 
Kb Swings 70/55#
Toes to Bars
Box Jumps 24/20″

 


batman

WOD 260614

Warm Up:

DROM

Run 400m
2 RNFT
20 Banded GM
20 Sit ups
20 Squats

Strength: (20 minutes)
Back Squat 4@9 (load drop 5% fatigue)

WOD:

500M Row Followed BY:
15 Thrusters 75/45#
10 GHD sit-ups
12 Thruster 95/65#
10 GHD Sit-ups
9 Thrusters 115/85#
10 GHD Sit-ups
6 thrusters 135/105#
10 GHD Sit-ups
3 Thrusters 155/105#

Level 1 -

Sit ups and following weight
45/35#
65/45#
75/55#
85/65#
95/75#

Level 2-

Weighted Sit ups and following weights
65/45#
75/55#
95/65#
115/85#
135/105#


20140625-204114.jpg

WOD 260614

No Yoga..all classes will be doing the following

Warm Up:

Warm-up #1

Strength: (20 minutes)

Deadlift 4@9 (load drop) 5%

WOD:

For Time
1000m Row
50 Pullups
25 HSPU

Scale movement as needed

Extra Credit:
30 Min easy Run/Row


how do your lifts compare

WOD 250614

Warm Up:

Drom as a group / Bar Warm Up

Olympic: (20 minutes)

Clean and Jerk

Level 1 – Light and work on form

Level 2/3 – 10-15 singles @ 80%

WOD: (19 minutes total)

10 Rounds: 60 Seconds on/off x10

Level 1-

8 Wall Balls 15/10#
50M run
Max Hang Power Snatch 65/45#

Level 2-

8 Wall Balls 20/14#
100M
Max Squat Snatch @115/75#
rest 60 sec

Level 3-

8 Wall Balls 20/14#
100M run
Max squat [...]


high pull

WOD 240614

Warm up:

DROM as a group and Snatch Warm-up

Olympic:

25 Minutes

Level 1-
Snatch Practice (Light/tech)

Level 2/3
Snatch-
10-15 Singles @80%

WOD: 5 RFT

Level 1-
3 Hang Power Cleans 75/55#
30 Single Unders

Level2-
3 Hang Power Cleans 145/95#
30 Double Unders or attempts

Level 3-
3 Hang Power cleans 185/135#
30 Double Unders

Extra Credit:

25 Min Easy run/row


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