John

Tuesday 25.7.17

John

Warm-up:
30s Slow Row + 30s Active Spidermans
30s Moderate Row + 30s Seconds Slow Air Squats
30s Moderate/Fast Row + 30s Seconds Active Dive-bombers

Repeat once more

then..
Stretch #1 – Couch Stretch, 1:00 on each side.

Stretch #2 – Front Rack Stretch, 2:00 total.

then..
barbell Warm-up

then..
5 Thrusters, [...]


Krystal and Kimber

Monday 24.7.17

Krystal and Kimber

Warm-up:
Band Pull Aparts 3×15
Banded bent over rows 30 reps
Barbell Warm-up
Then…
EMOM for 7 minutes
50-100m run
3-5 Power snatches

WOD:
OPEN & PERFORMANCE
“Randy’s on the Run”
5 rounds:
400m Run
15 Power Snatches (75/55)

FITNESS
“Randy’s on the Run”
5 rounds:
400m Run
15 Power Snatches (65/45)

CFV Brief:
*** Save the Date ***
31 Heroes Fundraiser — [...]


Bobby

Sunday 24.7.17

Bobby

OPEN – PERFORMANCE – FITNESS
“Hands Off”
AMRAP 10
3 Calorie Row, 3 Hand Release Push-ups
6 Calorie Row, 6 Hand Release Push-ups
9 Calorie Row, 9 Hand Release Push-ups
……climbing by 3 reps……


Coach Logan

Saturday 22.7.17

Coach Logan

8am Open gym

9am Team Hour:

OPEN
“Clean Break”
Teams of 2:
20-19-18-17-16-15-14-13-12-11
Squat Clean (135/95)
100 Meter Run together as a team
2 Rope climbs after every round
PERFORMANCE
“Clean Break”
Teams of 2:
20-19-18-17-16-15-14-13-12-11
Squat Clean (115/80)
100 Meter Run together as a team
2 Rope climbs after every round
FITNESS
“Clean Break”
Teams of 2:
20-19-18-17-16-15-14-13-12-11
Squat Clean (95/65)
100 Meter Run together as a team
2 [...]


Tricia

Friday 21.7.17

Tricia

Warm-up:
Barbell Warm-up
then go through each movement and warm up accordingly

OPEN
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups
PERFORMANCE
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 [...]


find a friend and enjoy your rest day!

Thursday 20.7.17

find a friend and enjoy your rest day!

OPEN & PERFORMANCE
“Wrecking Ball”
AMRAP 18 minutes
Teams of 3:
50m Farmers Carry (70/55)
150m Wall Ball Run (30/20)
200m Run

FITNESS
“Wrecking Ball”
AMRAP 18 minutes
Teams of 3:
50m Farmers Carry (55/35)
150m Wall Ball Run (20/14)
200m Run

*When partner clears the wall ball
run, next [...]


Our Team

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

Crossfit Viera Team

Tuesday 25.7.17

John

John

Warm-up:
30s Slow Row + 30s Active Spidermans
30s Moderate Row + 30s Seconds Slow Air Squats
30s Moderate/Fast Row + 30s Seconds Active Dive-bombers

Repeat once more

then..
Stretch #1 – Couch Stretch, 1:00 on each side.

Stretch #2 – Front Rack Stretch, 2:00 total.

then..
barbell Warm-up

then..
5 Thrusters, 5 Pull-Ups, 5 Burpees
10 Calorie Row
5 Thrusters, 5 Pull-Ups, 5 Burpees

WOD:
OPEN & PERFORMANCE

“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

FITNESS
“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test = 7 Thrusters (65/45), 7 Pull-ups, 7 Burpees

CFV Brief:

Our apparel Store for CrossFit Viera just launched! Check it out below!!

https://crossfitviera.secure-decoration.com/page/gym-apparel