Azaliya

Friday 30.6.17

Azaliya

Warm-up:
Jerk Barbell Warm-up
then…

1 min of Work
25 Double unders or Singles
15 Air Squats

rest 30 Seconds

1 minute of work
10/7 Cal Row
5 Jerks

rest 30 seconds

Repeat for 3 rounds

Strength:
Heavy Single – Jerk

WOD:
OPEN – PERFORMANCE
“Escape from Wonderland”
3 Rounds:
75 DU
50 Air Squats
25/18 [...]


Community love

Thursday 29.6.17

Community love

WOD:
“Get a Grip”
AMRAP 15 minutes:
15 Toes-to-Bar
15 Hand Release-Push-ups
150m KB Farmers Carry (70’s/55’s)

CFV Brief:
-July fourth hours-
9am class only, Stars vs. stripes.
Must sign up as a team of three at the gym.

Two days left to donate to the 50/50 raffle for the Bikes!


Travis B.

Wednesday 28.6.17

Travis B.

Warm-up:
600m Easy Run
then..
Squat, Press and Thruster Warm-up

WOD:
OPEN – PERFORMANCE – FITNESS
“Up Front”
Front Squat – Heavy Single
Push Press – Heavy Single
Thruster – Heavy Single

EMOMx 10:
Odd Minutes: 200m Run
Even Minutes – 5 Thrusters (climbing)


Devon

Tuesday 27.6.17

Devon

Warm-up:
3×10 Leg routine
then Power clean barbell Warm-up

3 rounds at an easy pace:
9 Cal Row
7 Power Cleans
5 Burpee Box Jump Overs

WOD:
OPEN & PERFORMANCE
“Doce”

AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20″)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans [...]


Charlotte aka "Charizard"

Monday 26.6.17

Charlotte aka “Charizard”

Warm-up:
Barbell Warm-up for Snatch
30 band pull-aparts, overhand and underhand
3 RNFT:
12 Arch Rocks or Hip extensions
12 Hollow Rocks or GHDs
5 Power Snatches (work your way up in weight)

WOD:
“Isabel”
For Time:
30 Snatches (135/95)

DTS:
Power Snatch + OHS
2+2
2+2
2+2 x 3 sets

Gymnastics Conditioning
Muscle-ups: 6×40% unbroken, :40 rest


Coach Matt

Sunday 25.6.17

Coach Matt

11am-noon

WOD:
“Two-by-Four”
2,000m Row*
*EMOM: 4 Burpees


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

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