The Sticky Bandits went 3-0 for the day!

Saturday 31.12.16 Teams of 2

The Sticky Bandits went 3-0 for the day!

 

8am Power Hour:
With a partner, “you go – I go style”
5 Clean and Jerks (225/155#)
4 Clean and Jerks (245/165#)
3 Clean and Jerks (265/175#)
2 Clean and Jerks (285/185#)
1 Clean and Jerk (305/195#)
Scale the weight to what is sutiable for you

The Final Countdown!

9am Team Hour: Teams of 2
Row [...]


CrossFit Viera

Friday 30.12.16

Warm-up:
PVC Pipe Warm-up during brief
“physical therapy for the shoulder” 3×30 reps with 1-2# weight
2 Rounds of “Cindy”
Cindy = 5 Pull-ups, 10 Push-ups, 15 Air squats

Strength:
Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1

WOD:
“Tricicle”
Teams of 3:
(1 Athlete per station)

EMOM 18 minutes:
25 Russian Kettlebell Swings (70/55#)(55/35#)(35/25#)
200m Run
Max Calorie Row*

*Score = total calories as a team


6:30am gift exchange :)

Wednesday 28.12.16

6:30am gift exchange

Warm-up:
Pvc Pipe Warm-up
Junk Yard Dog
30-50 Double unders or singles

Strength:
Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3

WOD:
AMRAP 3:
Buy-in: 75 Double-unders or Singles
then..
15 Deadlifts (Rx-185/125#)(Mod 1-155/105#)(Mod 2-115/75#)
15 Over-the-Bar Burpees
Rest 3:00

AMRAP 3:
Buy-in: 75 Double-unders or Singles
then..
10 Deadlifts (225/155#)(185/125#)(135/95#)
10 Over-the-Bar Burpees
Rest 3:00

AMRAP 3:
Buy-in: 75 Double-unders or Singles
then..
5 Deadlifts (275/185#)(225/155#)(155/105#)
5 Over-the-Bar Burpees

*Once Double Unders are finished DO [...]


CrossFit Viera

Tuesday 27.12.16 Welcome back athletes

Warm-up:
400m Run
Locomotion Routine
Shoulder and hip mobitly
Barbell Warm-up

WOD:
3 Rounds:
500 Meter Row
12 Push Jerks (155/105#)
15 T2B

DTS:
Row Conditioning
9 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.


santa-reindeer-blog

Saturday 24.12.16 Teams of 3

There will be no 8am Power Hour. We will open at 8:30am so you can start getting loose for the WOD.

9am Team Hour:
“On Dasher, on Dancer, on Prancer and Vixen
On Comet, on Cupid, on Donner and Blitzen!

Teams of 3:
300 Double Unders (300 Singles)
90 Kettlebell Swings (70/55#)(55/35#)(35/25#)
90 HSPU (Pikes or Push-ups)
12 Rope climbs (2 to 1 [...]


Team Snow Balling!

Friday 23.12.16

Team Snow Balling.. 0-3 (LOL)

Warm-up:
Pvc Pipe Warm-up
Shuttle Runs
Thruster Warm-up

Strength:
Front Squat
(65%/2)3

WOD:
5RFT:
20 Calorie Row
10 Thrusters (115/85#)(95/65#)(75/55#)


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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