The calm before the storm

Tuesday 20.6.17

The calm before the storm

Warm-up:
Clear a Path People! Pet detective coming through!
Brake up into teams
then, once athlete clears a movement, the next athlete can go.
Repeat this for 3-4 rounds
7 cal bike/10 Schwinn
100m Run
7 KBS
5 Bar facing burpees
:30 sec rest

WOD:
OPEN-PERFORMANCE-FITNESS
“Down Swinging”
For Time:
50/35 Calorie Schwinn (35/25 XEBEX)
800m Run
30 KB Swings [...]


Josh

Monday 19.6.17

Josh

Warm-up:
3×30 Shoulder routine & 20 band pull aparts & Barbell warm-up
then…
Practice session for jump rope
3 RNFT:
20 Double unders
10 Cal Row
5 Overhead Squats

WOD:
OPEN & PERFORMANCE
AMRAP 15:
60 Double-unders
30 Calorie Row
15 Overhead Squats (115/80)

FITNESS
AMRAP 15:
60 Single-unders
30 Calorie Row
15 Overhead Squats (95/65)


Johnny,Flo,Sean,Matty

Sunday 18.7.17— 11am-noon

Happy Fathers day to all the CFV Dads!

Johnny,Flo,Sean,Matty

WOD:
“Hand Brake”
30-25-20-15-10-5:
Calorie Bike*

*After each set, complete 1 round of:

5 Strict Pull-ups
10 Push-ups
15 Sit-ups


Trevor

Saturday 17.6.17

Trevor

8am Power Hour:
Open gym or…
1. Running Benchmark
1 mile Run

2. Gymnastics Benchmark
For Time:
10 Legless Rope Climbs

9am Team Hour:
OPEN – PERFORMANCE – FITNESS
“300%”
Teams of 3:
100/70 Cal Row
100 Box Jump Overs (24/20″)
100 Power Snatch (75/55)
100 Toes-to-Bar
100 Power Snatch (75/55)
100 Box Jump Overs (24/20″)
100/70 Cal Row


CrossFit Viera

Friday 16.6.17

Ian

Warm-up:
Barbell Warm-up for Hang Squat Clean
Then switch over to dumbbells.
7-5-3 not for time of:
DB Hang Squat cleans
HSPU
150m Run

WOD:
OPEN
“Bells & Whistles”
21-15-9:
DB Hang Squat Cleans (50’s/35’s)
Handstand Push-ups
600m Run

PERFORMANCE
“Bells & Whistles”
21-15-9:
DB Hang Squat Cleans (35’s/20’s)
42-30-18:
Push-ups
600m Run

FITNESS
“Bells & Whistles”
21-15-9:
DB Hang Squat Cleans (35’s/20’s)
Push-ups
600m Run


Krystal and Vicki

Thursday 15.6.17

Krystal and Vicki

Today is bring a friend day!
Please make sure to RSVP!

WOD:
“Dead Weight”
AMRAP 15 minutes:
30 Calorie Bike (50 Calories on Air-dyne)
20 DB Push Press (50’s/35’s)
10 Deadlifts (245/165)

Athletes bringing friends, you may team together and tackle this WOD.


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