ronald-mcdonald

WOD 010415

Remember…. You can’t out work a bad diet. Fix how you eat and your performance will reap the benefits.

 

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

Strength:
12 Minutes to establish:
comp/fit- 1 Power Snatch+1 Full Snatch+ 1 Overhead Squat
novice- Snatch Technique

WOD: BENCHMARK WOD “Elizabeth“
COMP:
21-15-9 reps of:
Squat Cleans 135/95#
Ring dips

FIT:
21-15-9 reps of:
Squat Cleans 95/65#
Dips

NOVICE:
21-15-9 reps of:
Front Squats 75/55#
Dips or Box Dips


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WOD 310315

Warm Up:
2RNFT:
Run 200M
2 Wall Walks
3 Skin The cats
5 Candle stick to Broad Jump

 

Strength: 12 Minutes:
1.2020 Strict Press -3 x 10@8
*45-60 Seconds Rest Between Sets

WOD:  12 Min AMRAP

COMP: 
Row 12 calories
10 box jumps, 30/24
5 push jerks, 185/135

FIT:  
Row 12 calories
10 box jumps, 24/20
5 push jerks, 145/95

NOVICE: 
Row 8 calories
10 box jumps, 16/12
5 push jerks, 75/55

 


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New program cycle starts NOW! WOD 300315

Warm Up:
Locomotion Routine + Dead Bug Drill

Strength: 15 Minutes
2020 Tempo Back Squats -3(sets) x 10(reps)@(LVL)8
45-60 Seconds Rest Between Sets*

WOD:  All Levels:

2,000M Row Time Trial.(GO FAST)

Extra Credit: @ 80%

7 Rounds
1 Minute Airdyne
1 Minute Double Unders
1 Minute Sled Push*

Sled Push Should be Light and allow you to move quickly and consistently


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Make-ups today

15.5 make-ups and re-dos will be from 2:00pm-3:30pm today. See everyone at the gym!

-Coach Matt


WOD 270315 Last night for Friday night lights! Be there!

Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled [...]


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Last CrossFit Open announcement tonight!

CFV peeps,

Tonight is the last Thursday night for the rest of the year that the world will watch Dave Castro like a hawk as he dishes out the WOD for the final Open announcement……15.5 starts tonight.

Come to CFV tonight! No later than 8PM to watch the revealing with the best CrossFit in Viera [...]


Our Team

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

Crossfit Viera Team

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