Will chainsaw

WOD 010914

Warm-up:

Group DROM

Strength:

Back squat

6@8–> 5% fatigue repeats

WOD:

Team of 4:

Buy in- each teammate must run 200m with wall ball.

Then:

Each partner goes through

30 cal row

30 burpees

30 hang hang cleans

COMP-135/95#

FIT- 95/75#

NOVICE- 75/45#

One teammate works at a time, while other teammates hold wall ball, if ball drops, team must do 15 burpees.


Labor Day reminder

Remember CFV only 8am and 9am class only tomorrow( Monday) for Labor Day. WOD will be posted soon


vicki and rashell

WOD 290814

CFV peeps,

Meet Vicki (Bobby’s sister!) & Rashell (Ariel and Elli’s mom!). They just finished Prep course tonight and will be joining us in main class now! Great job in Prep ladies, you’re more than prepared for the dark side now :), looking forward to coaching you!

Pre-Game:

Upper body prep- DEMO

Lower body Prep- DEMO

Warm Up:

Clean and Jerk [...]


Don’t forget to log your scores!

Don’t forget to log your scores into WODHOPPER everyone!


wednesday

WOD 280814

Active recovery! 

Pre-Game:

Overhead Prep-DEMO

Warm Up:

Row 1000/Run 800

2 rounds of 8-10 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC
Sit-up
Back-extension
Pull-up
Dip

WOD:

5 rounds for time of:

Novice
75/55# Overhead squats, 5 reps
10 Burpees
30 Single Unders

Fit
95/65# overhead squats, 5 reps
10 Burpees
20 double-unders/attempts

Level 3 or anyone who has attended class 3 days in [...]


header-icon

Help with WODHOPPER (web)app or android bookmark (Video)

Hope this quick tutorial helps guys!


Our Team

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

Crossfit Viera Team

Protected: Warm-up 18.8.17

This content is password protected. To view it please enter your password below: