Tammy

WOD 31.12.15

Tammy

Schedule for tomorrow. 2 classes: 6:30am and 8:30am. No max for the classes, so fill them up!

Warm Up:
Row 1000/Run 800:
2RNFT:8-10 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Front Squat with Barbell
Sit-up
Back-extension
Pull-up
Dip

WOD:

AMRAP 15-
Teams of 3- One athlete works at a time, split reps however you want.
50 Box Jump Overs [...]


5:30PM CLASS

WOD 30.12.15

5:30PM CLASS

Warm Up:
2RNFT:
30 Double Unders/50 singles
3 Power cleans
3 Hang Power Snatch

Strength:Barbell Cycling

COMP:
A. 4×6 Unbroken Power Cleans for time, 205/145 – rest as little time as possible between sets
B. 3×9 Unbroken Hang Power Snatches, 135/95 – rest as little time as possible between sets

FIT:
A- 65% Of Max Clean
B- 55% of Max Snatch
Level 1:
Pick weight [...]


Justin

WOD 29.12.15

Justin

Warm-up:
Snatch Mobility with coach
Snatch barbell warm-up on your own

Strength: 15 minutes to establish
Snatch-Heavy single for day

Workout 5 RFT:
COMP:
10 Jerks, 155/105
10 TTB
10 Burpees

FIT:
10 Jerks, 135/95 (FIT -): 115/75
10 TTB :Knee Raises
10 Burpees

NOVICE:
7 Jerks, 75/55 (NOVICE +): 95/65
7 Knee Raises
7 Burpees


CrossFit

WOD 28.12.15

Tyler

Warm-up:
Row 1,000m/Run 800m
Clean mobility (on your own)
Clean Barbell warm-up with coach

Strength: (15 Minutes)
1RM Squat Clean

WOD: (For Time)

COMP:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 225/155

FIT:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 185/125

FIT(-):
2,000M Row
30 Alternating Pistols (15/side) or 50 Feet Together Squats
30 Hang Power Cleans, 155/105

NOVICE:
1,000m Row
50 Air Squats
30 Hang Power Cleans, 75/55#

NOVICE [...]


Steve Claus :)

WOD 26.12.15 (Saturday)

Steve Claus :)

8am power hour:
1)5 x 10 Dead lifts, climbing
2)Any squats that you missed this week
3)Work Olympic weightlifting

9am Team hour:
The rep scheme has been doubled to fit a team of 2. The goal is to pair up with someone of equal caliber, so each “team” will only need one piece of equipment for [...]


The ugly sweater kickball crew

Make-up day! (Thursday)

The ugly sweater kickball crew

Today is make-up day athletes.

Make-up a WOD that you’ve missed this week.

DO NOT forget to RSVP online. If you can’t make it and you’ve RSVP’d, please make sure to un-RSVP.

For those that we don’t see tomorrow, hope you have a merry Christmas! Get some well deserved rest and then come in [...]


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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