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WOD 060115

Pregame- Squat Prep

Warm Up:
Locomotion Routine + Dead Bug Drill

Strength: 14 Minutes
Back Squat 5 Rep- Heavy for Day

WOD: For time- 20 Minute Cap

COMP:
20 Burpees
20 Hang squat snatches, 135/95#
20 Bar muscle-ups
20 Hang squat snatches, 135/95#
20 Burpees

FIT:
20 Burpees
20 Hang squat snatches, 95/65#
20 Chest to Bar Pull-ups + 20 Dips
20 Hang squat snatches, 95/65#
20 Burpees

NOVICE:
20 Burpees
20 Overhead Squats [...]


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Pura Vida Comp this SUNDAY!

CFV,

This Sunday a CrossFit competition will be going on in Cocoa village. Coach Matt and Aubrey will be competing in it.

Each athlete will compete for a constant hour and there will be 5 WODs within the hour.

Coach Matt’s heat starts at 10am and Aubrey’s heat will start at 10:30am.

Come show your support and bring [...]


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WOD 300515 Saturday

Weightlifting Class 8:00-9:00am

Snatch*
1.1@80-85% x 3
* These should be Heavy and Pretty.

Squat
5@9- No Drop

Group Class 9:00-10:00am

WOD: * Teams of 2 complete:

” Team Open Test”

20 Min AMRAP: 
100 WB 20/14#
100 DU
80 Box Jumps, 24/20″
80 TTB
60 C2B
60 Burpees
40 Cleans, 145/100#
40 Jerks 145/100#
20 Snatch 145/100#
20 MU


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WOD 290515

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:
200M Run
10 Ring Dips
5 Hang Power Cleans 185/125#

FIT:
200M Run
10 Bar Dips
5 Hang Power Cleans 135/95#

NOVICE:
200M Run
10 Box Dips
5 Hang Power Cleans 65/45#

Extra Credit:  10:00
2 Muscle ups
4 HSPU

 


WOD 280515 MAKE UP MURPH DAY

MAKE-UP” MURPH” DAY

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted [...]


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WOD 260515

Pregame- Upper Body Prep 

Warm Up:
2RNFT of:
Run 200M
5 Handstand Push
5 Broad Jumps
10 Hollow/Arch Rocks

Strength: 12 Minutes:
5 Rep Push Jerk- Heavy for Day

WOD: 3RFT 

COMP:
25 Calorie Row
20 GHD Sit-ups
15 Shoulder to Overhead 115/75#
FIT:
25 Calorie Row
20 Weighted Sit-ups
15 Shoulder to Overhead 95/65#
NOVICE:
25 Calorie Row
20 Sit-ups
15 Shoulder to Overhead 65/45#

DTS:
10 Skin the Cats :10 Hold in bottom
30 Alt  Sit -up to left/right side pancake.


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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