DCIM100GOPROG0052300.

300115

Pictured Below:
Luis, Coach Jen and Jess at Wodapalooza!

Warm Up:
Run 1,000/Row 800M
Snatch Prep

Strength: 12 Minutes to establish heavy for day:
FIT/COMP- Snatch, Heavy for day
NOVICE- Snatch Technique

WOD: For Time :

COMP:
50 Wall Balls 20/14#
30-Power clean, 155/105#
15 muscle-ups

FIT:
50 Wall Balls 20/14#
30-Power clean, 115/80#
15 Burpee Pull-ups

NOVICE:
50 Wall Balls 14/10#
30-Power clean, 75/55#
15 Burpee Pull-ups or  Burpee jumping pull-ups


DCIM100GOPROGOPR2432.

WOD 290115

don’t forget to rsvp for class tomorrow if you plan on showing up
Pictured below:
Coach Matt, Julia and Jessalyn at Wodapalooza.

Warm Up:
Row 1000/Run 800:
2RNFT:8-10 reps of
Overhead Squat with PVC
Sit-up
Back-extension
Pull-up
Dip

Skill: 20 Minutes

Front/Back Lever Skill Practice

Progressions- 1,2,3

WOD: 20 Minutes

Make up Workout From Monday-Wednesday


DCIM100GOPROG0042664.

WOD 280115

PICTURED:
Tammy! Getting up the rope like a BOSS!

Pregame- Lower body Prep

Warm Up:

Run 1,000/Row 800M
Clean and Jerk Prep

Strength: 12 Minutes to establish heavy for day:
COMP/FIT- 3 Hang Cleans, 3 Front squats, 3 Jerks
NOVICE- Clean and Jerk Technique

WOD: For Time 

COMP/FIT/NOVICE:

30-20-10 reps of:
Deadlift- 185/125#,155/1053,95/65#
Box Jump Overs 24/20″, 20/16,” 16/14″


DCIM100GOPROG0142760.

WPD 270114

PICTURED BELOW:
Justin at 5:30am, getting work done on the rope climbs!

Pregame- Upper Body Prep

Warm Up:

3RNFT of:
Run 200M
3 Front Lever Tuck – Demo
3- Wall Walks
8- Candle Sticks-Demo *Start working towards Hands down

Strength: 12 Minutes to establish
Push Press 6@9

WOD: For reps

Every 2 minutes for as long as possible complete:

COMP:

From 0:00-2:00

15-ft. rope climb, 2 ascents
205/135# Jerk, 2 reps

From 2:00-4:00
15-ft. rope climb, [...]


DCIM100GOPROG0202819.

WOD 260115

PICTURED BELOW:
Will “Rev” Kendust locking in the clamp on the rope climb from Fridays WOD.

Pregame- Squat Prep

Warm Up:

Locomotion Routine:
*For Handstand Walk Sub Walk-outs -DEMO
* For Bridge walk- Work on Bridge Position-

Strength: 12 Minutes to establish
Squat 6@9

WOD: 3 RFT 

COMP-
Row 50 calories
150 Double Unders
50 walking lunges
FIT-
Row 50 calories
75 Double Unders or 150 Single [...]


DCIM100GOPROG0062617.

WOD 230115

CFV Peeps,

We will be STARTING THE DEMOLITION on the wall starting Friday night and plan on being finished by Monday. This Saturday we will only have one class…8AM…and it will be power hour. We want to get the earliest start on the demo on Saturday, and if anybody wants to stick around after class to [...]


Our Team

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Crossfit Viera Team

Protected: Warm-up 18.8.17

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