CrossFit Viera

Saturday 1.4.17

8am Open gym:

9am Team Hour:
Rx:
“Firestarter”
Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans (135/95)
100 Toes to Bar
50 Squat Cleans (135/95)
75 Burpees over Bar
100 Calorie Row

Mod 1:
“Firestarter”
Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans (115/80)
100 Toes to Bar
50 Squat Cleans (115/80)
75 Burpees over Bar
100 [...]


Friday 31.3.17

Emily L.

Warm-up:
500m Run
3×30 shoulder rotation
3 RNFT:
1 Muscle-up or Proper sub
3 Power Snatches (work your way up in weight)
6 Box Jump overs

WOD:
RX:
“Up and Over”
3 Rounds:
5 Ring Muscle-Ups
10 Power Snatches (115/80#)
20 Box Jump-Overs (24/20″)

Mod 1:
“Up and Over”
3 Rounds:
5 Burpee CTB Pull-ups
10 Power Snatches (115/80#)
20 Box Jump-Overs (24/20″)

Mod 2:
“Up [...]


#ThrowbackThursday
Jess K.

Thursday 30.3.17

#ThrowbackThursdayJess K. Love when you’re able to make it up to CFV!

 

Warm-up:
PVC pipe warm-up
3RNFT:
1 Rope climb or 2 Subs
3 Wall Walks
10 Walking lunges

WOD:
Individual or teams of 2-3. (If done as a team, reps will increase)
RX:
“Upper Hand”
AMRAP 20:
2 Rope Climbs
8 Strict HSPU
50′ Walking Lunge

MOD 1:
“Upper Hand”
AMRAP 20:
2 Rope [...]


CrossFit

Wednesday 29.3.17

Warm-up:
Barbell Warm-up
then…
3 RNFT with your team:
100m Run
3 Power cleans
*The goal is to warm-up the power clean to working weight, and try out the next couple jumps in weight with your team.

WOD:
“Barbell Cycling”
Teams of 3:
AMRAP 25 minutes:
600 meter run (Each athlete runs 200 meters)
50 Power Cleans (135/95#)
600 meter [...]


CrossFit Viera

Tuesday 28.3.17

Warm-up:
25 calorie row
Leg Routine for IT and glute
20 Air Squats
Back squat warm-up with barbell

Strength:
4×4 Back Squats

WOD:
“Middle Ground”
50/35 Calorie Row
Then…
5 Rounds:
10 Burpees
10 Toes-to-Bar
Then…
50/35 Calorie Row


CrossFit Viera

Monday 27.3.17

Warm-up:
800m Easy Run
Locomotion Routine
Barbell Lunge Warm-up

WOD:
“Open Ended”
AMRAP 12 minutes:
40 Air Squats
25 Calorie Bike or 150m Run
10 Push Press (135/95#)(115/75#)(95/65#)

Or, Re-Do “Open 17.5”!

Make sure you bring a judge with you.

Athletes you have 5 days to finish your goal for the month of March! [...]


Our Team

Come experience the difference for yourself and power your life in a fun and supportive environment.

Crossfit Viera Team

Protected: Warm-up 18.8.17

This content is password protected. To view it please enter your password below: