Monthly Archives: January 2019

Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (5-5-5) Reset after each rep double overhand grip Superset ring dips Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 9 Deadlifts 70/45kg 12 push ups 15 Box jumps

Viribus CrossFit – CrossFit View Public Whiteboard Unilateral movements (20 min) For 20 mins KB step up with knee drive 6+6 SA KB Bench Press 10+10 Right Side Plank 30s Left Side Plank 30s Metcon (AMRAP – Reps) “4 Rounds 30: KB Squats 24/16 30: Rest 30: KB Snatch 30: Rest 30: Burpee’s 30: Rest”Accumulate […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ZACHARY TELLIER For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) VIRIBUS CROSSFIT IN-HOUSE COMPETITION WORKOUTS MALE/FEMALE BEGINNER 18 MIN AMRAP 6 Burpees 9 Deadlifts 50/30kg 12 OH Plate Lunges 10/5kg MALE/FEMALE INTERMEDIATE 20 MIN AMRAP 12 Box Jumps 24/20 10 TTB 8 Power Cleans 40/30kg MALE RX 30 MIN TIME CAP 18,15,12,9,6, Snatch 42.5kg Box […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “40 Min AMRAP (partner wod) 12 Cal Row 12 Burpee’s 12 Wall Ball then switch Partner 1 does a full round before switching”

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5) Push Press 5-5-5 (linear progression all same weight) superset split stance KB row 3×10+10 Metcon (AMRAP – Rounds and Reps) 15 mins working through the following 5 Strict C2B 10 OH KB Lunge 5+5 15 KB Swings rest 60s after each round”

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Paused Front Squat (3-3-3-3) (3 sec pause in the bottom) Heavier than last week Metcon (3 Rounds for time) 3 rounds Every 3 mins (alternating) Run 500m Row 500m”

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (5-5-5) Deadlift 5-5-5 (reset each rep double overhand grip) Superset Bench Press 5×5 Weightlifting Bench Press (5-5-5 superset) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 40 Double Unders 20 KB Snatch 10 Ring Dips

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting BB Lunges BB Lunges 3×10+10 (tempo 3 0 1) Superset 1/2 kneeling filly press 3×12+12moderate/challenging weight Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Push Press 42.5/30kg 12 Back Squats 12 Box Jumps

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner AMRAP 40 Mins KB Swings Push Ups Box Jump Box Overs Burpees Sit Ups Rest 5 mins 5 Min Max effort on WallBalls