Monthly Archives: September 2019

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×4) Metcon (Time) Run 800m into 5 rounds 10 Front Rack Lunges 40/27.5kg 15 Wall Ball 9/7kg after 5 rounds Run 800m (20 min cap)

Viribus CrossFit – CrossFit View Public Whiteboard Push Press (4 X 3) Superset with Single Arm KB Bent over Row 8+8 (tempo 2-1-1 ) and 10+10 side plank hip touches. Metcon (5 Rounds for reps) 2 Min: Row Cals rest 1 min 2 Min :KB Push Press (swap every 5) 24/16KG rest 1 min 2 […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 0-10 Mins : Run 1 Mile then 30 Min AMRAP 25 Plyometric Push Ups 25 Box Jumps 25 Wall Ball Sit Ups 25 Air Squats

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (1×3) Build up to 75%- a challenging controlled weight with no fails Every 2 mins for 14 mins: 3 Position Clean: Hip + Hang + Floor Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 7 Pull-Ups 5 Power Cleans 60/40kg

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1×1) Build up to 75%- a controlled weight with good technique- no fails Every 2 mins for 14 mins High Hang Snatch + Hang Snatch Snatch + Snatch Metcon (AMRAP – Rounds and Reps) Filthy 150 WOD 1 AMRAP 9 Mins 3 Hang Snatch 35/25kg 3 […]

Viribus CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15 Mins working through the following superset: Strict HSPU’s 45s KB Farmers Carry 45s Hollow Rocks/Dish-Tucks/or Dish Hold Metcon (AMRAP – Reps) 3 Rounds In 3 Mins: 18/15 Cal Row 20 KB Hang Clean & Jerk 24/16KG remainder of time max wall ball score will […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD’s * As a team of 2 alternate each movement with your partner* AMRAP 16 Mins 10 TTB 8 Deadlifts 100/70kg 6 KB Squat Cleans 24/16KG Rest 8 Mins Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP * As a […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (4×4) Back Squat 4×4 KB Lateral Box Step Ups 3 x 10+10 Metcon (AMRAP – Reps) In 9 Mins Run 900m, remainder of time Max Burpee Box Jump Overs

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (4×3) Push Press 4×3 Superset with SA KB Bent over Row 8+8 (tempo 2-1-1-0 ) and 10+10 side plank hip touches Metcon (AMRAP – Reps) In a 5 min window 50/40 Cal Row, in the remainder of the time max KB Snatch 24/16KG Rest 5 […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) JIMMY HERO WOD AMRAP in 30 minutes 5 Deadlifts (120/90 kg) 7 Pull-Ups 9 Push-Ups