AWAITING THE WOD

WOD 01.02(February).16

AWAITING THE WOD

Warm Up:
CROSSFIT WARM-UP

WOD 1: 0:00 min-12:00 min-

21-15-9 of:

COMP:
DeadLift, 275/185
Strict Ring Dips

FIT:
DeadLift, @ 55% of 1RM
Strict Ring Dips / (FIT-) Kipping Ring Dips

NOVICE:
DeadLift, @ You choose weight*
Assisted Ring Dips/Box Dips

*Pick a weight that is challenging, yet allows for proper technique.

WOD- For Reps (17:00-22:00)

COMP/FIT:
2 minutes of max rep Double unders
rest 1 minute
2 minutes [...]


Victoria

WOD 30.01.16 Saturday

Victoria

Power Hour 8-9am:

Make-up lifts you missed during the week

Team WOD hour 9-10am:

Teams of Two
A. at the 0:00 MIN mark complete:
AMRAP 20 min of:
10 TTB or Knee Raise
20 Hand Release Pushups
30 Wallballs 20/14, 14/10

B. at the 20:00 min mark:
10 minutes to establish a 1RM Snatch for Team Total


Bobby & Todd

WOD 01.29.16

Bobby & Todd

Warm Up:
Run 800M/Row 1000M
Snatch warm-up

Strength 4 Minutes:
2 Power Snatches every 30 seconds for 4 minutes – you choose the weight.

WOD- For Time

COMP:
1000m Row, INTO:
4 RFT
20 KBS, 70/50
60 Double Unders
THEN: 1000m Row

FIT:
1000m Row, INTO:
4 RFT
20 KBS, 55/35
60 Double Unders or (FIT-)100 single Unders
THEN: 1000m Row

NOVICE:
700m Row, INTO:
4 RFT
15 KBS, 35/25
60 Single Unders
THEN: [...]


Coach Jen leading the Barbell Warm-up

WOD 27.01.16

Coach Jen leading the Barbell Warm-up

Warm-up: 3RNFT:
Run 200M
5 Box Jumps
Followed by:
Barbell Warm-up

Strength – 14 Minutes:
1. 7 Minutes to establish 1RM Clean
2. 7 Minutes to establish 3 Rep Overhead Squat

WOD – For Time

COMP & FIT:
25 Calorie Row
25 Box Jumps, 24/20″
20 Calorie Row
20 Box Jumps, 24/20″
15 Calorie Row
15 Box Jumps, 24/20″
10 Calorie Row
10 Box Jumps, [...]


Tony and Coach Will

WOD 26.01.16

Tony and Coach Will

Warm-up: 3RNFT:
Row 100M
2 Squat Cleans (At Workout Weight)
4 Dips( Same style as workout )
6 Pull-ups
8 Ab-mat Sit-ups

WOD 1: “Elizabeth” &/OR “Power Elizabeth”(0:00 min-12:00 min)

COMP:
21-15-9
Squat Cleans, 135/95
Ring Dips

FIT:
21-15-9
Power Cleans, 135/95
Ring Dips

FIT(-):
21-15-9
Power Cleans, 95/65 or 45% 1RM clean
Ring Dips, Or Self Assist Ring Dips

NOVICE:
21-15-9
Power Cleans, 75/55
Box Dips or Self Assist Ring Dips

WOD [...]


KICK MONDAY'S BUTT!

WOD 25.01.16

KICK MONDAY’S BUTT!

Warm-up: 1RNFT:

100M Row
200M Run
30 Double Unders
Followed by:
10 GHDSU
10 Hip Extensions
10 Strict Pull ups
10 Burpees

WOD: “Filthy Fifty” 0:00-25:00

COMP/FIT:
50 Box Jumps, 24/20
50 Jumping Pull-Ups
50 Kettlebell Swings, 35/25
50 Walking Lunge Steps
50 Toes to Bar
50 Push Press, 45/35
50 Hip Extensions
50 Wallballs, 20/14
50 Burpees
50 Double Unders

FIT(-):
Same as COMP & FIT,
but with:
Knee Raises or Leg Sweeps
Wall Balls, [...]


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