Jules

Wednesday 31.8.16 Going out of August with a BANG!

Jules

Warm-up:
400m Run
Locomotion Routine
Up/Downs

WOD:
“Fortitude”
EMOMx30 minutes
minute 1: 15 Cal Row
minute 2: 15 Burpees
continue in this format for the next 30 minutes

Mod 1:
“Fortitude”
EMOMx30
minute 1: 12 Cal Row
minute 2: 12 Burpees
continue in this format for the next 30 minutes

Mod 2:
“Fortitude”
EMOMx30
minute 1: 10 Cal Row
minute 2: 10 Burpees
continue in this format for the next 30 minutes

DTS:
1. Snatch Complex
Work [...]


CrossFit Viera

Tuesday 30.8.16

Warm-up:
1 Round of the CrossFit Warm-up
Warm-up TTB..KBS..Thruster

WOD:
With a running clock
…at the 0:00
AMRAP 5
15 Cal Row
10 TTB…(Mod1) V-ups…(Mod2) Sit-ups

…at the 10:00
AMRAP 5
10 Cal Row
15 KBS, 70/55…(Mod1) 55/35…(Mod2) 35/25

…at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65…(Mod1) 75/55…(Mod2) 65/45

Cool Down:
ROMWOD


Jacqui

Monday 29.8.16

Jacqui

Warm-up:
400m Run..Tag Team with Partner
Squat Prep/Mobility

Strength: Choose #1 or #2
1. Front Squat
2 Rep Max

2. Back Squat
4×6 across

WOD:
5 RFT*:
15 unbroken Push Press, 105/75
12 Unbroken Reverse Lunges (Front rack Position..6 lunges/side), 105/75
9 Unbroken Dead Lifts, 105/75
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

Mod 1: 85/55
Mod 2:65/45

DTS:
Clean
1RM with [...]


Bobby

Saturday 27.8.16

Bobby

8am power hour:
1. Clean
5 sets of: 1 squat Clean + 2 Front Squats, climbing

2. Jerk
5 sets of: 2 Front Squats + 1 Split Jerk

3. Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest
If your best set of unbroken Muscle ups is [...]


CrossFit Viera

Friday 26.08.16

Nick

Warm-up:
ROMWOD
400M Row
5 Wall Walks
x2
15 sec hollow hold
15 sec superman hold
Warm-up for Deadlift

WOD 1: For Time- 8 minute time cap
21-15-9
Dead Lifts, 225/155
Kipping HSPU

Mod 1:
21-15-9
Dead Lifts, 185/125
Kipping HSPU or PIKE HSPU

Mod 2:
21-15-9
Dead Lifts, 135/95 or lighter
PIKE HSPU or Push-ups

5 MINUTE REST

WOD 2: For Time- 8 minute time cap
21-15-9
TTB
Row For Calories

Mod 1:
21-15-9
TTB or mixed with V-ups
Row [...]


Ross

Wednesday 24.8.16

Ross

Warm-up:
Barbell Warm-up (It’s going to be lengthy!)
Now lets get to work

WOD/Strength:
RX athletes, try to get all three in.
Mod 1 athletes, try to get two of the three in.
Mod 2 athletes, try to get two of the three in, or pick your favorite one.

1. Squat Conditioning
For time*:
20 Back Squats, 155/105, 135/95, 95/65
20 Back Squat, [...]


Our Team

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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