Coach Jen

Friday 1.4.16 The Real WOD…Happy April Fools Day!!

Coach Jen

Warm-up:
Barbell Warm-up
Then complete: 4 RNFT
2 TnG Snatches
100m Run

WOD: “Isabel”

30 Snatches for Time

COMP: 135/95#
RX: 135/95
Scaled(+): 115/75
Scaled: 95/65 and lighter

We will be trying something new with our scaling options. One thing many athletes were trying to strive was “COMP” level. This level in the past and now, should only be tried and have a [...]


Friday 1.4.16

WOD: THE RUN FROM HELL
2 mile run
1 HSPU
1 Snatch @ 225/155
1 mile run
2 HSPU
1 C&J @ 225/155
800 m run
3 HSPU
3 DEAD lifts 225/155
400m run
4 HSPU
4 Front Squats 225/155
2 mile run

 

 

 

 

 

If you’ve made it this far then, APRIL FOOLS you filthy animal!


Dale

Thursday 31.3.16

Dale

Open gym or Make-up day!

DO NOT FORGET TO RSVP! Also, please un-rsvp if you’re unable to attend a class.


Master Scott

Wednesday 30.3.16

Master Scott

Warm-up:
Row 1000m/ Run 800m/ Air dyne 4:00min
Barbell Warm-up

WOD and Strength:
 Big Clean Complex……. (Compare to December 16, 2015)
6 climbing sets of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang [...]


Coop!

Tuesday 29.3.16

Coop!

Warm-up:
3RNFT:
150 Meter Row
5 Deads, Work your way towards body weight
10 Box Jumps 20″

WOD: 15 minute Cap
“Christine”
3 RFT:
500m Row
12 Deads, bodyweight
21 Box Jumps, 20″ – games standards.
Novice: Step ups are allowed

7 minute rest

Strength: 10 minutes
Dead Lift, work up to a heavy triple

Open Athletes: Suggested WOD
2017 OPEN ATHLETES – This is a recovery week [...]


Julia

Monday 28.3.16

Julia

Warm-up:
1 Round of the CrossFit Warm-up

Strength:10-15 minutes
Work up to a heavy single Over head squat

WOD:
“Easter Buns”
5 Rounds:
10 Reverse Lunges -Back Rack- (115/80)(95/65)(75/55)
300m Run

Or, Re-Do “Open 16.5”!


Our Team

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

Crossfit Viera Team

Protected: Warm-up 18.8.17

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