Blog Search

Monday 30.10.17

By: 0

Case of the Monday’s

OPEN & PERFORMANCE
“Power Down”
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (95/65)

rest 5 minutes

AMRAP 5:
10-8-6 Calorie Assault Bike
15-12-9
Clean and Jerks (95/65)

FITNESS
“Power Down”
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (75/55)

rest 5 minutes

AMRAP 5:
10-8-6 Calorie Assault Bike
15-12-9
Clean and Jerks (75/55)

Wednesday 25.10.17

By: 0

Steve’s “I forgot about the laundry in the washer” face.

OPEN & PERFORMANCE
Squat Clean
Build to Heavy Single

followed by…

“Four Wheeler”
2 Rounds:
400 Meter Run
15/10 Calorie Bike
12 Squat Cleans (115/80)

FITNESS
Squat Clean
Build to Heavy Single

followed by…

“Four Wheeler”
2 Rounds:
400 Meter Run
15/10 Calorie Bike
12 Squat Cleans (95/65)

Tuesday 24.10.17

By: 0

CrossFit Viera 2017 – ALL RIGHTS RESERVED

OPEN & PERFORMANCE
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

FITNESS
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

Saturday 21.10.17

By: 0

Matty C.

OPEN & PERFORMANCE
“100 Proof”
Teams of 3:
70/50 Calorie Bike
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
70/50 Calorie Bike

FITNESS
“100 Proof”
Teams of 3:
70/50 Calorie Bike
100 Box Jump Overs (24/20)
100 Thrusters (75/55)
100 Pull-Ups
100 Thrusters (75/55)
100 Box Jump Overs (24/20)
70/50 Calorie Bike

Coed team 85 Cal Bike

Airdyne- 100/70 cals

Run – 1000 meters

Row Equal Cal Row

Friday 20.10.17

By: 0

CrossFit 2017 – ALL RIGHTS RESERVED

OPEN & PERFORMANCE
Skill:
Wall Squat

followed by…

“Double or Nothing”
3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans (135/95)

 

FITNESS
Skill:
Wall Squat

followed by…

“Double or Nothing”
3 Rounds:
150 Single Unders
50 Air Squats
15 Power Cleans (95/65)