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Saturday 25.11.17

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“Stuffed Turkey”

Teams of 3:

For time:
Go through each benchmark in order. Use your teammates how ever you would like.

Karen
150 Wall-Ball shots

M – 20-lb. ball to 10-ft. target
F – 14-lb. ball to 9-ft. target

Grace
30 clean and jerks

M – 135 lb. (95-lb)
F – 95 lb. (65-lb)

Diane
21-15-9 reps of:
Deadlifts
Handstand push-ups

M – 225-lb. deadlifts (155-lb)
F – 155-lb. deadlifts (105-lb)

Randy
75 snatches

M – 75 lb. (55-lb)
F – 55 lb. (35-lb)

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders (Double the number for Singles)
Sit-ups (Sit-up number stays the same)

Finsh with 120 Calorie Row 🦃

Wednesday 22.11.17

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OPEN & PERFORMANCE
“Front Loader”
Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

FITNESS
“Front Loader”
Teams of 3:
AMRAP 7
50 Push Press (95/65)
50 Push Press (115/80)
AMRAP Push Press (135/95)

rest 3 minutes

AMRAP 7
50 Front Squats (95/65)
50 Front Squats (115/80)
AMRAP Front Squats (135/95)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/80)
AMRAP Hang Power Cleans (135/95)

Sunday 19.11.17

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Tadgh

OPEN – PERFORMANCE – FITNESS
“Sweet 16”
On the Minute x 16 (8 Rounds)
Odd Minutes – 200m Run
Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

Box Brief 
**SAVE THE DATES**
Sunday, November 19th (12:00-12:30 pm) – Coach’s Seminar: Rope climbs with Matt (Sign Up at Front Desk)
Thursday, November 23rd and Friday, November 24th- CFV is CLOSED. Holiday time with your family and friends.
Saturday, November 25th- CFV Open- Post Turkey Team WOD
Saturday, November 25th- Last day to sign-up for kickball
Sunday, November 26th- CFV Closed
Saturday, December 16th (9:00am-12:00pm)- 3rd annual CFV Kickball tournament

Saturday 18.11.17

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CrossFit 2017 – ALL RIGHTS RESERVED

“Hold Steady”

Open

Teams of 4:
For time:

200 wall-ball shots*

150 partner deadlifts

200 handstand push-ups*

*2 athletes must hold static deadlift at 340lb/235 lb, while other 2 athletes work. Reps are only counted when deadlift is being held.

M – 20-lb. ball to 10-ft. target

F – 14-lb. ball to 9-ft. target

Order: All together

Performance and Fitness

Teams of 4:
For time:

200 wall-ball shots*

150 partner deadlifts

200 Dumbbell Push Press 50/35 or 35/25*

*2 athletes must hold static deadlift at 275lb/165lb, while other 2 athletes work. Reps are only counted when deadlift is being held.

M – 20-lb. ball to 10-ft. target

F – 14-lb. ball to 9-ft. target

Friday 17.11.17

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Arlene

Back Squat

5×3

followed by…

“Leg Stand”

8 Rounds:
:20 Seconds Empty Bar Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders or Single Unders
:10 Seconds Rest

1st 20second/10second interval is back squats. 2nd is jump rope. Alternate a total of 8 rounds, for 16 total intervals (8 minutes).

Thursday 16.11.17

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Travis

OPEN – PERFORMANCE – FITNESS
“Three Cheers”
AMRAP 18 minutes:
3 Kettlebells Swings (55/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings (55/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings (55/35)
9 Box Jump Overs (24/20)
200m Run

Climbing by 3’s until cap.

Subs for Run:

250 Meter Row
28/20 Calorie Schwinn
14/10 Calorie Assault Bike

 

Wednesday 15.11.17

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Scott

OPEN & PERFORMANCE
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

FITNESS
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (75/55)
15 Burpee Box Jump Overs (24/20)

Tuesday 14.11.17

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Nice catch Kimber!

OPEN & PERFORMANCE
On the Minute x 10
2 Power Snatches

followed by…

“Run Down”
4 Rounds:
15 Power Snatches (75/55)
30 Double Unders
200 Meter Run

FITNESS
On the Minute x 10
4 Power Snatches

followed by…

“Run Down”
4 Rounds:
15 Power Snatches (75/55)
60 Single Unders
200 Meter Run

**SAVE THE DATES**

Saturday, November 18th (5pm-9:30pm) – CFV Takes over the Melbourne Food and Wine festival. For all ticket and non ticket holders, we will be getting a group together for the food and wine festival in downtown melbourne.

Sunday, November 19th (12pm-12:30pm) – Coach’s Seminar: Rope climbs with Coach Matt (Sign Up at Front Desk)

Saturday, December 16th (9am-noon) – CFV Christmas Kickball: Spyglass Fields (Same spot as last year). Please Sign-up through the app or on CrossFit Viera’s ATHLETES Facebook Page.

Saturday, December 23rd (9am-10:30am) – CFV Holiday Team WOD, Teams of 3 (sign-up sheet will be at the gym)