Thriller!

WOD 311015 Halloweeeeeeen!!!

Thriller!

BE ON TIME!!! 9AM SHARP!
Teams of 3!
Event 1 – “Team Total”

With a running clock…
Minutes 0-3: Each team member establishes a 1RM Back Squat
Minutes 3-6: Each team member establishes a 1RM Strict Press
Minutes 6-9: Each team member establishes a 1RM Deadlift

At the call of 3-2-1 Go, the team with a single rack will take [...]


Brevard Open 15.1

WOD 301015 Brevard Open 15.1

Brevard Open 15.1

Division Standards: 30 min time cap for all divisions. 

Elite (COMP)
30 Rounds for time:
5 Wall Balls -Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
3 Hand Stand Push-ups-on Gymnastic Mat,rubberflooring, or plates and ab Mat
1 Power Clean 225/145

Intermediate (FIT)
30Rounds for time:
5wall-ball shots-Men use 20-lb. ball to 10 [...]


Happy Birthday to this LOVELY lady!
 Jessalyn

WOD 281015

Happy Birthday to this LOVELY lady!Jessalyn

Warm Up: 
Clean Barbell mobility
Clean Barbell Group Warm-up

Strength:On the 2 minute x 14
1 Power Clean + 1 Squat Clean + 1 Front Squat

WOD- 15 Min AMRAP

COMP:
10 Power Snatch, 95/65#
15 Box Jump Overs, 24/20″
30 Double Unders
FIT: 
10 Power Snatch, 75/55#
15 Box Jump Overs, 24/20″
30 Double Unders 0r 60 Single Unders (FIT -)

NOVICE:
10 Hang Power Snatch, [...]


Jessalyn, Heather & Mal. Game planning for the WOD

WOD 271015

Jessalyn, Heather & Mal. Game planning for the WOD

Warm-up: 2RNFT:
Row 150M
3 Squat Therapy–>
4 KB Swings
5 Pull-ups

 

Strength: Back Squat
3 sets x 10 reps, Ascending in weight

WOD- 3RFT:

COMP:
Row 400 Meters
21 Kb Swings 55/35#
12 Pull-ups

FIT:
Row 400 Meters
21 Kb Swings 55/35#
12 Pull-ups  *B.A.N

NOVICE:
Row 300M
15 KB Swings 35/25*
9 Pull-ups or Ring Rows


Vicki, Lisa & Reggie. 
Rowing hypnosis.

WOD 261015

Vicki, Lisa & Reggie.Rowing hypnosis.

Warm-up: 2RNFT:
30-60 second Row
30-60 second Run
30-60 second Bike
Followed by:
15 GHDSU or Sit-ups
15 Hip Extensions
10 Strict Pull ups Or Ring Rows
10 Push ups or Strict Ring Dips
10 Reverse Lunge Reach
10 PVC Pass Throughs
10 PVC OHS or Wall Facing Squats
10-20 Band Pull Aparts

Wod: For time: 12 Minute Cap on workout. 

COMP:
For Time:
20 Thrusters, [...]


Have a seat

WOD 231015

Coach Will (Rev) and Trevor 

Warm-up:
1 RNFT:
30-60 second Row
30-60 second Bike
30-60 second Run
Followed by:
15 GHDSU
15 Hip Extensions
10 Strict Pull ups
10 Push ups or Strict Ring Dips
10 Reverse Lunge Reach–>https://youtu.be/Lvqm1kmYb6k (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS or Wall Facing Squats
10-20 Band Pull Aparts

Strength:

EMOMx10min: 1 Back Squat, same weight across all sets

WOD:

20 min AMRAP:

Comp:
3 [...]


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Crossfit Viera Team

Protected: Warm-up 18.8.17

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