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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

By: 0

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)

Monday 13.11.17

By: 0

DALE

“Dirty 30”

OPEN – PERFORMANCE – FITNESS

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (55/35)
30 Front Squats (115/80)
30 Toes to Bar

30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Box Brief

As we approach the holiday season and school vacations, if you bring your kids to CrossFit Viera, please have them stay in the gated kids area. This is for the safety of your kids and the members working out. Thank you!


**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)

Sunday 12.11.17

By: 0

Wake up and enjoy your Sunday!

OPEN – PERFORMANCE – FITNESS
“Weigh Anchor”
AMRAP 10: Meter Row
On the 1:00 – 15 AbMat Sit-Ups
On the 2:00 – 12 AbMat Sit-Ups
On the 3:00 – 9 AbMat Sit-Ups
On the 4:00 – 15 AbMat Sit-Ups
On the 5:00 – 12 AbMat Sit-Ups
On the 6:00 – 9 AbMat Sit-Ups
On the 7:00 – 15 AbMat Sit-Ups
On the 8:00 – 12 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups

POST WOD:

3 Rounds of:

20 Banded Pull-aparts
20 second seal pose hold
10 banded walks (east and west, no squat)
20 second bottom squat hold
10 banded walks (north and south, no squat)

Box Brief

As we approach the holiday season and school vacations, if you bring your kids to CrossFit Viera, please have them stay in the gated kids area. This is for the safety of your kids and the members working out. Thank you!


**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)

Saturday 11.11.17

By: 0

Open
Teams of 3:

“Upside Down World”
12 rope climbs
60 HSPU

4 minute Rest

“Shadow Monster”
15 bar muscle-ups
48/42-cal. row
15 Squat Cleans 205/145

12 bar muscle-ups
48/42-cal. row
12 Squat Cleans 225/155

9 bar muscle-ups
48/42-cal. row
9 Squat Cleans 255/165

Performance and Fitness
Teams of 3:

“Upside Down World”
12 rope climbs
60 Dumbbell Push Press (50/35)(35/25)

4 minute Rest

“Shadow Monster”
15 Chest to bar pull-ups or Pull-ups
48/42-cal. row
15 Squat Cleans 185/125 (Fitness) 115/75

12 Chest to bar pull-ups or Pull-ups
48/42-cal. row
12 Squat Cleans 205/145 (Fitness) 135/95

9 Chest to bar pull-ups of Pull-ups
48/42-cal. row
9 Squat Cleans 225/155 (Fitness) 155/105

**All modifications will be discussed at the gym**