WOD 011214

http://youtu.be/xJ27XzR3HJc —> fastest Fran time.

Pre-Game:

Squat prep- DEMO

Warm Up:

3RNFT of:
30 Second Hand Stand Hold
5 Ring Beat Swings (Perfect Hollow/Arch)
8 Candle sticks http://gymnasticswod.com/content/roll-candle-stick or
20 Second hollow hold +8 Air squats

Strength:

Squat 5@9 (5% Load drop)

WOD:

“Fran”

NOVICE-
12-9-6
Thrusters 65/45
Pullups or Sub

FIT-
15-12-9
Thrusters
Pull-ups

COMP-
21-15-9
Thrusters 95/65
Pull-ups

Extra Credit:

15-30 Minutes Goat work


Winston

Saturday AM. REGULAR CLASSES

8AM
Power hour

Back squat & Snatch

9AM
Team hour
It’ll be a fun one. Don’t miss it

Also Florida Gators play (3)FSU at 3:30pm. Tune in to watch the upset.


WOD 281114

10AM class only….

Pre-Game:

Upper body prep- DEMO
Lower body 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

Strength:
Level 1-Clean and Jerk Technique Work
Level 2- Clean and jerk 5x(1.1.1) @ 70-75%
Level 3- Clean and Jerk 3@8(Repeat)
WOD:

10 Minute Amrap:
21-18-15-12-9-6-3
Deadlift 155/115#,135/95#,95/65#
Bar facing burpees(jump over the [...]


snoopy

WOD 271114 ( Closed ) Open Friday for 10AM only

HAPPY THANKSGIVING CFV!!!

I am very thankful for such an AMAZING community and AMAZING coaches we have here. We wouldn’t be where we’re at today if it weren’t for you guys, thank you so much for believing in us and and supporting CrossFit Viera. I hope everyone has a wonderful thanksgiving and has a great time [...]


mark coop

WOD 261114

Pre-Game:

Snatch Prep-DEMO

Warm Up:

Row 1000/Run 800
Snatch Prep

Strength:

22 Minutes
Level 1-Snatch
Level 2- Snatch 5x(1) @ ~90-95%
Level 3- Snatch 1@9(10%)Load drop

WOD:

Annie

50-40-30-20-10 reps of:
Double unders
Abmat Sit ups

Scale Options = DU Attempts or 2:1 Singles

Extra Credit:

4 X 60 sec @ ME On Airdyne or rower
Rest 2 Minutes between sets


egan group

WOD 251114

Warm Up:

Level 1-
Banded Pull Apart- Demo
Deadlift Prep-Demo
Level 2/3-
Upper body prep- Demo
Lower body Prep- Demo

Warm Up:

Three rounds of:
run 200M
3 Pull-overs or L-Sit Chin-ups, or 3 Chin ups/ 3 knee raises,
5 Ring dips + 5 sec static hold
10 wall ball shots

Strength:
Level 1/2-
12 Minutes
Strict Press 5@9(No Drops)
12 Minutes
Deadlift 5@9 [...]


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