masters

WOD 011014

Pre-Game:

Upper body prep- DEMO Lower body Prep- DEMO

Warm Up:

Row 500/Run 400M
Snatch Warm-up

Strength/Oly:

Level 1-Snatch Technique Work
Level 2- Snatch 5x(1) @ 90%~
Level 3- Snatch 1@9(Load drop) 10%

WOD:

For time:

NOVICE

30 Ring Row/Oly Bar Pull Ups
200M run
15 O.head Squats 45/35#
600m Run
15 O.head squats 45/35#
400m Run
30 Ring Row/Oly Bar Pull Ups

FIT

30 Pull-ups (Band as needed)
400M run
15 O.head Squats [...]


power-clean-3

WOD 300914

Pre-Game:

Banded Pull Apart- Super series DEMO

Deadlift Prep-DEMO

Warm Up:

Row 500M/Run 400M
2RNFT :
30-50 double unders or 30 Seconds practice,
3-6. Muslce Ups Or Sub
6-12 wall balls
20 Second Hollow Hold/Arch Hold

Strength/Olympic:

NOVICE:
12 Minutes
Strict Press 5@9(No Drops)
12 Minutes
Deadlift 5@9 (No Drops) (Weight should be moving quickly, no grinding reps)
FIT/COMP
12 Minutes -Push Jerk 5@9 (UB) (No Drops)
12 Minutes -Power Clean (TNG) 5@9 [...]


medal

Repost -Wodpress error 290914

Congrats to all the CFV athlets this past weekend at Swamp monster 5:
jen R.- 10th place Female scaled
Female team- hot mess express (jess,nikki,emily)-7th place Women RX
phil- 10th place Men scaled
scott- 5th place Men master
mark cooper-5th place Men master
Men team- Mutt pack(Matt S.,jeff,todd)- 2nd place Men RX

Thank you to all the CFV supporters that helped us [...]


image medal

WOD 290914

What a great weekend CFV had at Swamp Monster 5 this past Saturday. Every athlete gave it their all and some even set new PR’s for themselves (no place better to do it then at a competition!)


Said no one ever

260914

Pre-Game:

Upper body prep- DEMO

Lower body Prep- DEMO

Warm Up:

Row 1000/Run 800M
2 rounds of 5-10 reps of:
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC or 15# bar
GHD Sit-up
Back-extension
Pull-up
Dip

WOD:

3 Rounds:
1 Power Snatch, 60% of 1RM
2 OHS, 60% of 1RM snatch
3 C2B
4 Wall Balls
5 Burpees
6 KBS, 70/55, 50/35, 25/15
12 Air Squats
24 Double [...]


Sara 2

WOD 250914

Sara (Rashell’s daughter) getting some pistols in!

Active Recovery!

Warm Up:

Row 500/Run 400M

2 rounds of 5-10 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC or 15# bar
Sit-up
Back-extension
Pull-up
Dip

WOD:

COMP or anyone who has attended class 3 consecutive days

Rest/active recovery

FIT
3 rounds for time of:
Run 400 meters
21 ball slams 20/10#
12 burpees

NOVICE
3 rounds [...]


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