WOD 311214

CFV peeps!

Meet James! He just finished prep class tonight and will now be joining main class coming into the new year. He is one of CFV’s youngest athletes, and we’re looking forward to seeing him develop in the gym. Welcome to main class James, I’m looking forward to coaching you!

-Coach Matt


Warm Up:

Locomotion Warm-up…AGAIN LOL

*For Handstand Walk Sub Walk-outs –

* For Bridge walk- Work on Bridge Position-
Positional Breakdown
Scale Option


Strength: 22 Minutes
Squat 4@9 10% Load drop

WOD: 19 [...]

WOD 261214 (10AM CLASS ONLY)

Warm Up:

Row 1000/Run 800
Clean and Jerk Prep

Strength: (20 Minutes)

Novice-Clean and Jerk Technique Work

Fit- Power Clean + High Hang Clean+F.Squat +2 Jerks x 6 @~ 70-75%

Comp- Power Clean +High Hang Clean+F.Squat +2 Jerks @8(Repeat)

WOD: (22 Minutes)

Every 3 Minutes x 8

1 minute on/ 2 minutes Off

Novice- 3 Rope Climb Subs + Max Burpees

Fit- 2 Rope Climbs-+ Max [...]

meme cat

WOD 241214

Hours for tomorrow….5:30am,6:30am,8:30am,4:30p and 5:30pm.

Warm Up:

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

1 -Muscle up/Burpee Chest to bar/Burpee Pull-up
2- Box Jump 30/24″, 24/20″,20/16″
3- Toes to Bar
4-Push Press 135/95#, 95/65#, 65/45#
5-Hang Power Cleans 135/95#, 95/65#, 65/45#
6 -Deadlifts 135/95#, 95/65#, 65/45#
7- [...]

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Crossfit Viera Team

Protected: Warm-up 18.8.17

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