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


Sandi

Saturday 24.6.17

Sandi

8am Power Hour:

6 Sets of:

3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

9am Team Hour
Teams of 3
For time:
“Pick em’ up!”
60-ft. handstand walk
40 toes-to-bars
30 dumbbell SQUAT snatches, 50/35#
60-ft. handstand walk
48 toes-to-bars
36 dumbbell SQUAT snatches, 50/35#
60-ft. handstand walk
56 toes-to-bars
42 dumbbell SQUAT snatches, [...]


Inga, Coach Jen & Tammy

Friday 23.6.17

Inga, Coach Jen & Tammy

Warm-up:
Pvc Pipe Warm-up
30 Band Pull a parts
Barbell Warm-up
EMOM x 5 minutes, Rest 20 seconds
4 Power Snatches
5 Box Jump Overs

WOD:
OPEN & PERFORMANCE
“All Over”
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump-Overs (24/20″)

FITNESS
“All Over”
5 Rounds:
10 Power Snatches (75/55)
10 Box Jump-Overs (24/20″)


Aubrey (Aub Dog)

Thursday 22.6.17

There will not be a coached class at 6:30pm, as coach matt will be with Prep athletes. But there will still be open gym during this hour.

Aubrey (Aub Dog)

WOD:
OPEN – PERFORMANCE – FITNESS
“Body Check”
Tabata
(8 sets x :20 on/:10 off)
Air Squats
Sit-ups
Push-ups
Calorie Row

Complete all 8 intervals before [...]


Steve and John

Wednesday 21.6.17

Steve and John

Warm-up:
Barbell Warm-up for Deadlift

WOD:
OPEN – FITNESS – PERFORMANCE

Deadlift
Build to a Heavy Set of 3

Then,

“Optimus Prime”
AMRAP 7 minutes: Wallballs (20/14)
*EMOM: 5 Deadlifts (225/155)

In this workout the athlete will perform as many wall balls as possible within the minute, when [...]


Our Team

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

Crossfit Viera Team

Monday 26.6.17

Charlotte aka "Charizard"

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