Protected: Warm-up 15.8.17

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Hold the line!

TUESDAY 15.8.17

Hold the line!

OPEN & PERFORMANCE
“Bike Buffet”
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike in Time Remaining
Rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Bike in Time Remaining
Rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in Time Remaining
FITNESS
“Bike Buffet”
AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in Time Remaining
Rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Knees to Chest
Max Calorie Bike in [...]


Protected: Warm-up for 14.8.17

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Coach Mal

Monday 14.8.17

Coach Mal

OPEN & PERFORMANCE
“Hard Pressed”
21-15-9:
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees
FITNESS
“Hard Pressed”
21-15-9:
Sumo Deadlift High Pull (75/55)
Push Press (75/55)
Lateral Burpees


Johnny

Sunday 13.8.17

Johnny

OPEN – PERFORMANCE – FITNESS
“Step Aside”
50 Calorie Row
50 ft. Walking Lunge
40 Calorie Row
50 ft. Walking Lunge
30 Calorie Row
50 ft. Walking Lunge
20 Calorie Row
50 ft. Walking Lunge
10 Calorie Row
50 ft. Walking Lunge

Using just bodyweight today on the walking lunges. If not rowing today, complete one of the following:


Merica'

Saturday 12.8.17

Merica’

8am Hour:
Open Gym

9am Team Hour:
For Time:
Teams of 3

OPEN
30 Ring muscle-ups
30 wall-ball shots 30/20#
50-ft. handstand walk
50 meter sandbag or plate carry per teammate20 Ring muscle-ups
60 wall-ball shots 30/20#
50-ft. handstand walk
50 meter sandbag or plate carry per teammate

10 Ring muscle-ups
90 wall-ball shots 30/20#
50-ft handstand walk
50 meter sandbag or plate carry per [...]


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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