Look at this guy. Missing you over here Coach P. Hebb!

Saturday 1.10.16

Look at this guy. Missing you over here Coach P. Hebb!

8am Power Hour:

1. Snatch*
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*All sets are drop from the top. Heavy doesn’t mean max!

2. Clean and Jerk*
Doubles at 60, 70, 75 and 80%, then to a heavy single for [...]


I get by with a little help from my friends.

Friday 30.9.16

I get by with a little help from my friends.

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

WOD:
AMRAP 18 minutes:
30 Thrusters (95/65)(75/55)(55/35)
30 Box Jump Overs, 24/20″ (Mod 2- 20/20″ Step overs)
30 Cal Row (Mod 2- 20 Cal Row)
30 TTB (Mod 2- V-ups)

DTS:
Skill Conditioning
300 Double Unders for time


Coach Will

Thursday 30.9.16

Coach Will

Rest/Recovery Day
Or
Bring a Friend!
Please RSVP for class

WOD: Teams of 3-4
EMOM 20 minutes:
Min 1: 15 Box Jumps (24/20″)(20/20″)
Min 2: 15 Kettlebell Swings (55/35#)(35/25#)(25/20#)
Min 3: 15 Sit-ups
Min 4: 50′ Walking Lunge


TYLER

Wednesday 28.9.16

TYLER

Warm-up:
400m Row
5 Wall Walks
5 Rope Climbs (BRING YOUR SOCKS!)
Barbell Warm-up

WOD:
“Jump City”
1 Round:
800m Run (Mod 2-600m Run)
80 Double-unders (Mod 1-40 Dubs)(Mod 2-80 Singles)
21 Hang Power Cleans (135/95#)(95/65)(75/55)

2 Rounds:
400m Run (Mod 2-300m Run)
40 Double-unders (Mod 1-20 Dubs)(Mod 2-40 Singles)
15 Hang Power Cleans

3 Rounds:
200m Run (Mod 2- 150m Run)
20 Double-unders (Mod 1-10 Dubs)( Mod 2- 20 [...]


Coach Mallory going out for a jog around the gym ;)

Tuesday 27.9.16

Coach Mallory, out for a jog around the gym

Warm-up:
Frank the tank Warm-up
Partner Wall Balls
Deadlift Warm-up

WOD:
“Frank the Tank”
AMRAP 5 minutes:
Buy-in: 50 Wallballs (20/14#)
12 Deadlifts (185/135#)  (155/105)  (115/75)
12 Bar-Over Burpees
Rest 5:00

AMRAP 5 minutes:
Buy-in: 35 Wallballs (20/14#)
9 Deadlifts (225/155#)  (195/125)  (135/95)
9 Bar-Over Burpees
Rest 5:00

AMRAP 5 minutes:
Buy-in: 20 Wallballs (20/14#)
6 Deadlifts (275/185#)  (245/155)  (155/125)
6 Bar-Over [...]


Suzy C

Monday 26.9.16

Suzy C

Warm-up:
400m Run & 400M row
Band Pull-aparts
Barbell Warm-up
Warm-up Pull-ups, etc.

WOD:For Time 12 minute time cap
“Everest”
21 Power Snatches (115/80#)
21 Pull-ups
15 Overhead Squats (115/80#)
15 C2B Pull-ups
9 Squat Snatches (115/80#)
9 Ring Muscle-ups

Mod1:
“Everest”
21 Power Snatches (95/65#)
21 Pull-ups
15 Overhead Squats (95/65#)
15 C2B Pull-ups
9 Squat Snatches (95/65#)
9 Bar Muscle-ups (if can not complete BAR MU, then complete 9 Jumping [...]


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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