Tricia and Vicki

WOD 1.12.16

Tricia and Vicki

Today is Bring A Friend Day!

Go as a single or Teams of 2

“Hold ‘Em”
Buy-in:
200 Double-unders or 200 Singles
Directly into:
3 Rounds:
50′ Walking Lunge
25 Sit-Ups
50′ Walking Lunge
25 Kettlebell Swings 55/35#, 35/25#, 25/20#


CrossFit Viera

WOD 30.11.16

Freddys

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

Strength:Choose one
1. Clean & Jerk
60%/3+1
65%/3+1
(70%/3+1)4

2. Front Squat
(65%/5)4

WOD:
For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)(115/75#)(75/55#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete [...]


WOD 29.11.16

Warm-up:

Shoulder, Hip and ankle banded distraction
15 Cal Row & 10 Over the Erg Burpees
Barbell Warm-up

WOD:
“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95/65#)(75/55#)(55/35#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

AMRAP 3:
18 Overhead Squats (115/80#)(95/65#)(65/45#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

AMRAP 3:
15 Overhead Squats (135/95#)(115/75#)(75/55#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

AMRAP 3:
12 Overhead Squats (155/105#)(135/95#)(95/65#)
12 Over-the-Erg Burpees
Max Calorie Row

DTS:
Gymnastics Conditioning
Choose one of the [...]


WOD 28.11.16

Warm-up:

“Shake off the Dust”
Locomotion routine
Footwork drills
Warm-up with PVC

Strength: Choose one
1. Snatch
60%/3
65%/3
(70%/3)3

2. Back Squat
(65%/8)3

WOD:
AMRAP 15 minutes:
30 DU (Mod 1- 20 DU) (Mod 2- 30 sinlges)
15 Power Cleans (135/95#)(Mod 1- 115/75#) (Mod 2- 75/55)
30 DU (Mod 1- 20 DU) (Mod 2- 30 singles)
15 T2B (Mod 1- K2E) (Mod 2- V-ups)


Johnny

WOD 26.11.16

Johnny

8am Power Hour:
1. Snatch
65%/3
70%/3
75%/3
(80%/1)3

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
(80%/1)

3. Back Squat
(75%/3)8

9am Team Hour:
“Trifecta”
Teams of 3:
100 Wall Balls (20/14#)(14/10#)
75 Calorie Row
50 Power Snatches (95/65#)(75/55#)
100 T2B
75 Calorie Row
50 Clean and Jerks (95/65#)(75/55#)
100 KBS (55/35)(35/25)
75 Calorie Row
50 Thrusters (95/65#)(75/55#)


Coach Mal

WOD 23.11.16

 

Coach Mal

Warm-up:
Pvc Pipe warm-up
Junk yard dog warm-up
Banded work for shoulders
Warm-up on OHS

WOD: 20-minute time cap
For time:
30 C2B Pull-ups
30 Overhead Squats (95/65#)
20 Bar Muscle-ups
20 Overhead Squats (135/95#)
10 Ring Muscle-ups
10 Overhead Squats (185/135#)

Mod 1:
For time:
30 Pull-ups
30 Overhead Squats (75/55#)
20 C2B
20 Overhead Squats (115/75#)
10 Bar Muscle-up
10 Overhead Squats (135/95#)

Mod 2:
For time:
30 Jumping Pull-ups
30 Overhead Squats (65/45#)
20 [...]


Our Team

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Crossfit Viera Team

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