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WOD 010515

Warm Up:
Row 1000/ Run 800M
Clean and Jerk Prep

Strength: 12 Minutes to establish
COMP/FIT- Clean and Jerk- Heavy for day
NOVICE- Clean and Jerk Technique

WOD: 4RFT

COMP:
50 Double Unders
25 Wall Balls 20/14#
5 Bar Pull-overs

FIT:
50 Double Unders or 100 Singles
25 Wall Balls 20/14#
L- Pull-ups

NOVICE:
100 Single Unders
25 Wall Balls 14/10#
5 Pull-ups + 5 Knee Raises

Extra Credit:

5 Sets of:
10 Ring Push Up
10 


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WOD 290415

Warm Up:
Row 1,000/Airdyne 4:00min
Snatch Barbell Prep

Strength:
12 Minutes to establish: Heavy for Day
Comp/Fit-5 rep Snatch from High Hang
Novice-Snatch Technique

WOD:  2RFT
COMP:
21 Calories Row
15 Power Snatch 95/65#
9 Overhead Squat 95/65#

FIT:
21 Calories Row
15 Power Snatch 75/55#
9 Overhead Squat 75/55#

NOVICE:
21 Calories Row
15 Power Snatch 55/45#
9 Overhead Squat 55/45#


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WOD 280415

Warm Up:
3RNFT of:
Run 200M
Skin the Cats or Progression
3 Wall Walks
10 Egg Rolls  5 each direction- starts @4:14)

Strength: 12 Minutes:
Push Press 10RM

WOD:   For Time:
COMP:
Run 1 Mile
50 Hip extensions
30 Shoulder to Overhead 155/105#
10 Rope Climbs

FIT:
Run 1 Mile
50 Hip extensions
30 Shoulder to Overhead 115/75#
10 Rope Climbs or 30 Rope Climb Subs

NOVICE:
Run 800M
50 Hip extensions
30 Shoulder to Overhead 95/65#
30 Rope Climb Subs

Extra Credit:
Flexibility Work: 3 Sets:
10 Bridge-ups or 


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WOD 270415

Challenge: One Day With No Complaints

Have you ever tried going one full day without complaining? It may seem easy, but this challenge is way harder than it seems.

We’re going to be trying something out at CFV starting Monday (this Monday). Having a negative attitude or complaining about something can be infectious to others around you. From now [...]


marg1

MargaritaFest! CFV will be a vendor..come see us!

Tomorrow night from 4pm-10pm Margaritafest will be going on at spyglass fields (the soccer fields on spyglass road). CFV will be out there with the tent, set-up with some fun pieces of equipment for the adults and kids. We will be giving out shirts and a free month of CrossFit! So tell your friends to [...]


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WOD 240415

Warm Up:
Row 1000/ Run 800M
Snatch Prep

Strength: 12 Minutes to establish
comp/fit- Snatch- Heavy for day
novice- Snatch Technique

WOD: For Time

All Levels:
2k row -compare your score in WODHOPPER from last time

DTS:

4 Sets of:
15 Push Up (feet elevated on plates)
30 Double Unders


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Crossfit Viera Team

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