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Saturday 2.12.17

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watch out for this little creeper around the gym this Christmas! He’ll be checking your form and making sure you don’t throw any towels away in the trash!

OPEN & PERFORMANCE
“Long Gone”
Teams of 3
6 Rounds (3 rounds at each station):

Stattion 1:

AMRAP 4:00 minutes:
30 Wallballs (20/14)
30 Dumbbell Snatch (50/35)

30 Calorie Bike

Station 2:
AMRAP 4:00 minutes:
30 Wallballs (20/14)
30 Dumbbell 1 Arm Clean and Jerk (50/35)
30 Calorie Row

Rest 2:00 between rounds

FITNESS

“Long Gone”
Teams of 3
6 Rounds (3 rounds at each station):

Stattion 1:

AMRAP 4:00 minutes:
30 Wallballs (20/14)
30 Dumbbell Snatch (35/25)
30 Calorie Bike

Station 2:
AMRAP 4:00 minutes:
30 Wallballs (20/14)
30 Dumbbell 1 Arm Clean and Jerk (35/25)
30 Calorie Row

Rest 2:00 between rounds

Wednesday 29.11.17

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Elbows High, Bar close!

OPEN & PERFORMANCE
Power Clean and Jerk
Heavy Single

followed by…

“Gwen”
15-12-9:
Unbroken Clean and Jerks

Score is weight used. Rest as needed between sets.

FITNESS
Power Clean and Jerk
Heavy Single

followed by…

“Gwen”
3 Minutes Clean and Jerks (95/65)
rest as needed
2 Minutes Clean and Jerks (95/65)
rest as needed
1 Minute Clean and Jerks (95/65)

Score is total repetitions.

December/Christmas is my favorite month/holiday. People act unselfishly, create random acts of kindness and typically have a giving attitude. For the month of December and January I wold like you guys to try and make it a priorty to commit Random Acts of Kindness, and when you do please share it on the white board by the front desk. Some RAK may inspire others to do the same 👍.

 Random Act Of Kindness
1. Someone/people you don’t know today
2. No benefit to you (other than you feeling good for what you did)
3. Makes at least one person’s life easier for a minute, an hour, a day, or more
Time Cap: 2 months (making this the longest CrossFit WOD)
List your RAK on the wall board next to the front desk. No names, just list what you did, as it may give others ideas.

Monday 27.11.17

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Sign-ups are closed for Kickball! If you’d like to play, you will be put on a standby list.

OPEN & PERFORMANCE
“Humpty Dumpty”
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

FITNESS
“Humpty Dumpty”
3 Rounds:
10 Power Snatches (95/65)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Post scores to comments.

Box Brief
**SAVE THE DATES**

Sunday, December 10th (12:00 pm-12:45pm) – Athlete’s Seminar: Kipping Pull-up’s with Coach Matt (Sign Up at Front Desk)

Saturday, December 16th (9:00am-12:00pm) – CrossFit Viera’s 3rd Annual Kickball Extravaganza! Sign-ups are closed! Teams will be posted this week!

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)