AS3Q7230

WOD 010815

Weightlifting Class 8:00-9:00 (DONT BE LATE!)

Snatch- Establish 1 rep Max (3 ATTEMPTS)
Rest 10 Minutes
Clean and Jerk- Establish 1 Rep Max (3 ATTEMPTS)

 

Group Class 9:00-10:00

WOD: Teams of Three for time:

COMP:

100Ft tire Flip
20 Tire Jump Overs
100Ft tire flip
20 Tire Jump overs
9 Legless rope climbs
125 Hang to overhead 95/65#

 

FIT:

100Ft tire Flip
20 Tire Jump Overs
100Ft tire flip
20 Tire Jump overs
9 rope [...]


AS3Q7074

WOD 310715

Pregame-Snatch Prep

Warm Up:
Snatch Barbell Prep

Snatch warmup as a group

Strength: 12 Minutes to establish
Snatch- Work up to 80%
WOD: 2 Rounds for total reps

COMP: 4 Min AMRAP
12 Calorie Row
9 Kettlebell Swings 70/55#
6 Burpees
Rest 4 Minutes

FIT: 4 Min AMRAP
12 Calorie Row
9 KettleBell Swings 55/35#
6 Burpees
Rest 4 Minutes

NOVICE: 4 Min AMRAP
9 Calorie Row
6 Kettlebell Swings 35/25#
3 Burpees
Rest 4


AS3Q7504

WOD 290715

Pregame-Upper Prep/Lower Prep

Warm Up:
Clean and Jerk Barbell Prep

Clean and Jerk warm-up as a group

Strength:
12 Minutes to establish: Heavy for Day

Clean and Jerk @ 80% of 1RM
WOD:5 Rounds for total reps (time to go hard in the paint)

NOVICE
:30 Second Max Burpee Box Jumps 16/12″
:90 Second Rest

FIT
:30 Second Max Burpee Box Jumps 2o/16″
:90 Second Rest

COMP
:30 Second Max [...]


IMG_7525

WOD 280715

Pregame- Snatch Prep

Warm Up:
Snatch Prep on your own

Snatch warmup as a group

Strength: 12 Minutes:
Snatch- Work up to 90% of 1RM

WOD:  3 Rounds for Time:

COMP:
50 Double Unders
30/25 Calorie Row
10(5R/5L) KettleBell Snatch @70/55#

FIT:
30 Double Unders or 100 Singles (FIT (-))
25/20 Calorie Row
10(5R/5L) KettleBell Snatch @55/35#

NOVICE:
100 Singles
20/15 Calorie Row
10 KettleBell Swings @ 35/25#


AS3Q4623

WOD 270715

Pregame-Upper PrepLower Prep

Warm Up:
Clean and Jerk Prep (on your own i.e, pvc pipe, banded distractions, etc.)
Clean and Jerk warm-up as a group

 

Strength: 14 Minutes
comp/fit  Clean and Jerk- Work up to 90% of 1RM
novice- Clean and Jerk Technique

WOD:5-4-3-2-1

COMP:
Rope Climb
Clean and Jerk 155/105#

FIT:
Rope climb or 2:1 Sub
Clean and Jerk 115/75#

NOVICE:
2:1 Sub from Floor
Clean and [...]


CrossFit Kids

CrossFit Kids Saturday (July 25th) schedule.

3-6 year olds

From: 10:15-10:45am

7-12 year olds

From: 11:00am-12:00pm

Thanks,

CFV


Our Team

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

Crossfit Viera Team

Monday 26.6.17

Charlotte aka "Charizard"

Charlotte aka “Charizard”

Warm-up:
Barbell Warm-up for Snatch
30 band pull-aparts, overhand and underhand
3 RNFT:
12 Arch Rocks or Hip extensions
12 Hollow Rocks or GHDs
5 Power Snatches (work your way up in weight)

WOD:
“Isabel”
For Time:
30 Snatches (135/95)

DTS:
Power Snatch + OHS
2+2
2+2
2+2 x 3 sets

Gymnastics Conditioning
Muscle-ups: 6×40% unbroken, :40 rest