Matty getting those toes to the Bar

Wednesday 1.3.17 March!

Matty getting those toes to the Bar

Warm-up:

300m Run
15 Jumping Jacks
15 Air squats with wall ball
Duck Walk
15 Beat Swings
15 Double unders
15 Toes to Bar or Progression

WOD:
AMRAP 6:
42 Double-unders (30 Dubs) (22 Dubs or 42 Singles)
30 Wallballs (20/14#)(20/14#)(14/10#)
18 Toes-to-Bar (Knees to chest or progression)(Knees to chest or sit-ups)


The face you make when you realize the CrossFit games servers are down and you cant log your score.

Tuesday 28.2.17

The face you make when you realize the CrossFit games servers are down and you cant log your score.

Warm-up:

400m Row
3×20 Standing external roation with band
Press movement demo
Barbell Warm-up

WOD:
“Press Room”
5 RM Strict Press
3 RM Push Press
1 RM Push Jerk
Then,
AMRAP 8 minutes:
35 Calorie Bike or 25 Calorie Row
50 [...]


CrossFit Viera

Monday 27.2.17

Kat

Warm-up:
50 Single unders or Double unders
30 External rotations on each arm
20 Beat Swings
20 Leg Swings (10 each leg)
15 Air Squats
5 Wall Walks
15 Push-ups
200m Run

WOD:
OPTION 1
“Open 17.1”
For time:
10 Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box [...]


Scott

Saturday 25.2.17

Scott

8am Power Hour:

Open gym. Work on any strength or skill youd like

9am Team Hour:
Teams of 2:
Every 3:00 for 10 Rounds:
200m Run
8 Toes-to-Bar

Athlete 1 goes first, completes the round, then Athlete 2 goes. The goal is to get this work done in under 3:00 minutes.


Jen M.

Friday 24.2.17

Jen M.

Warm-up:

500m Run
3RNFT:
1 Arm Kettle bell Swing 8 each arm (You choose the weight)
10 Push -ups
5 Box Jump overs

Then- Warm-up dumbbell snatch

WOD:
“Open 17.1”
For time or Reps:

10 Dumbbell Snatches
15 Burpee Box Jump-Overs

20 Dumbbell Snatches
15 Burpee Box Jump-Overs

30 Dumbbell Snatches
15 Burpee [...]


Angie

Thursday 23.2.17

Angie

Today is Open gym or Make-up

Please RSVP to class. If you can no longer make a class you’re signed up for, please un-RSVP to it. Thank you.

WOD:
“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: [...]


Our Team

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Crossfit Viera Team

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