AS3Q0342

WOD 010915

Pregame- Upper Prep

Warm Up: 2RNFT:
Run 200M
25Ft Handstand Walk
15 V-ups
10 Ring Rows

Strength: 14 Minutes:
Push Jerk- Establish 5 Rep @ heavy for the day

WOD: 12 Min AMRAP

COMP:
10 KB Sumo Deadlift High Pulls 70/55#
10 HR Push-ups
100 Double Unders

FIT:
10 KB Sumo Deadlift High Pulls 55/35#
10 HR Push-ups
50 Double Unders or 150 Single Unders

NOVICE:
10 KB Sumo Deadlift High Pulls 35/25#
10 Push-ups
150 Single [...]


AS3Q9449

WOD 310815

Pregame- Lower Prep

Warm Up:
10 KB Goblet Squats
10 Walking lunges (Per leg)
10 Single Leg Deadlifts (Per Leg)
10 Kb Goblet Squats

Strength: 14 Minutes
5 Rep Squat- Establish Heavy for the Day
*Use 5 Reps for all work up sets. 

WOD: For Total Reps

COMP:
2 Min AMRAP:
7 Knees to Elbows
Jumping Lunge
Rest 2 minutes
2 Min AMRAP:
6 Knees to Elbows
Jumping Lunge
Rest 2 Minutes
2 [...]


AS3Q9418

WOD 290815

Weightlifting Class 8:00-9:00

Snatch*
1,1@80-85% x 3
* These should be Heavy and Pretty

BACK Squat 5@9

Group Class 9:00-10:00

WOD: Teams of Three complete:

COMP:
30 Strict Handstand push-ups
60 Toes to bar
90 Wall balls 20/14#
120 Box jump Overs 24/20″
300 Calorie row
120 Box Jump Overs
90 Wall balls
60 Toes to bar
30 Strict Handstand Push ups

FIT:
30 Handstand push-ups(KIPPING ALLOWED) Or Pike push-ups
60 Toes to bar or Hanging Knee Raise
90 Wall balls 20/14#
120 [...]


AS3Q9232

WOD 280815

Pregame- Upper Prep/Lower Prep

Warm Up:
Clean and Jerk Prep
Clean and Jerk Barbell warm-up

Strength: 12 Minutes to establish
Clean and Jerk- Heavy for Day

WOD: 10 Rounds for total reps

COMP:
:30 Second max double unders
Rest 30 Seconds
:30 Second max Burpees
Rest 30 Seconds

FIT:
:30 Second max Single unders
Rest 30 Seconds
:30 Second max Burpees
Rest 30 Seconds

NOVICE:
:30 Second max single unders
Rest 30 Seconds
:30 Second max [...]


AS3Q5595

WOD 260815

Pregame- Snatch Prep

Warm Up:
Snatch Barbell Prep
Snatch Barbell warm-up as a group

Strength:
14 Minutes to establish: Heavy for Day
5 Rep High Hang Snatch

WOD: Nancy 5RFT:

NOVICE-
Run 200M
15 Overhead Squats 45/35 OR with PVC Pipe

FIT-
Run 400M
15 Overhead Squats 75/45

COMP-
Run 400M
15 Overhead Squats 95/65#

DTS:

5×5 Forward Roll
5×5 roll to candlestick
5×5 Pistols


AS3Q8131

WOD 250815

Pregame- Upper Prep

Warm Up: 2RNFT:
Run 200M
25Ft Handstand Walk
10 Pull-ups
15 Hollow+Arch Rocks

Strength: 14 Minutes:
Push Press- Establish 10 Rep @ heavy for the day

COMP:
15 Bar Muscle Ups
1000M Row
15 Bar Muscle Ups

FIT:
15 Burpee chest to Bars
1000M Row
15 Burpee Chest to Bars

FIT(-):
15 Burpee pull-ups
1000m Row
15 Burpee pull-ups

NOVICE:
15 Burpees
15 Banded Pullups or Ring Rows
800M Row
15 Burpees
15 Banded Pull-ups or [...]


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