Whole Life challenge re-test WOD

Wow, that 8 weeks flew by!

It is now time to re-test. Body weight, body measurements, and of course the WOD.

For all whole life athletes coming in tomorrow to WOD, you will re-test the WOD “Helen” at what ever modification you did last time. Please check the slips we sent you home with after the WOD [...]


Tesa

Friday 1.7.16

Tesa

Warm-up:
1 Round of the CrossFit Warm-up
then…warm-up on the movements that are in the WOD

WOD:
AMRAP 10 minutes of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(Rx: 95/65) (Mod 1:75/55) (Mod 2: 55/35)

DTS:
Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2: 100 Double unders
Mins 3-4: 30 GHDSU
Mins 5-6: 30 Calorie Row

Mod 1:
Midline
3 rounds of:
Every [...]


CrossFit Viera

CrossFit Viera is closed on the 4th of July

CrossFit Viera will be open Saturday, but closed on Monday in observation of the 4th of July holiday.

For Saturdays WOD, put on your favorite patriotic outfit! RED, WHITE and BLUE!! Have fun with it, and get creative!

Be safe and enjoy your 4th with your family and friends, and we’ll see everyone on Tuesday!


Aubrey aka Aub-Dog

Thursday 30.6.16

Aubrey aka Aub-Dog

Make-up Day or Open gym!

Come in to make-up a WOD you’ve missed this week or  work on a skill you need to improve on.

Don’t forget to RSVP for class!


Murph!

Wednesday 29.6.16

Murph!

Warm-up:
Row 1000m or Run 800m
Barbell Warm-up
15 Over the Bar Burpees

Strength:
Barbell Conditioning
With a running clock…
A. At the 0:00 minute mark
EMOMx6: 3 Squat Snatches at 65%
(4 minute rest)
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%
(Finish at 16:00 minute mark)

WOD: 15 minute time cap
7 RFT:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
7 C2B [...]


CrossFit Viera Weekend Social... Wet N Wild!!

Tuesday 28.6.16

CrossFit Viera Weekend Social… Wet N Wild!!

Warm-up:
ROMWOD
3 RNFT:
9 Wall Balls
7 Cal Row
4 TTB

WOD:
5 RFT:
21 Wall Balls, 20/14
15 Calorie Row
9 TTB

Mod 1:
5 RFT:
21 Wall Balls, 20/14
15 Calorie Row
9 V-ups

Mod 2:
5 RFT:
15 Wall Balls, 14/10
12 Calorie Row
9 V-ups or Ab-mat sit-ups

DTS:
50-40-30-20-10 Calorie Row, 1 minute rest between sets

and/or

Midline
A. 3×20 weighted Abmat Sit ups – feet [...]


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