Crossfit – Fri, Oct 11 PUSH/ PULL Bench Press (Superset Bench Press 3×5 & superset Weighted Pull-Up’s 3×5) WOD (Time) 50 Ab Mat Sit-ups50 Double Unders1 Round of Cindy (5 pullups, 10 pushups and 15 squats)40 Ab Mat Sit-ups40 Double Unders1Round of Cindy30 Ab Mat Sit-ups30 Double Unders1 Round of Cindy20 Ab Mat Sit-ups20 Double […]
Monthly Archives: October 2024
Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (Superset Bench Press 3×5 & superset Weighted Pull-Up’s 3×5) WOD (Time) 50 Ab Mat Sit-ups 50 Double Unders 1 Round of Cindy (5 pullups, 10 pushups and 15 squats) 40 Ab Mat Sit-ups 40 Double Unders 1Round of Cindy 30 Ab Mat Sit-ups 30 Double Unders 1 […]
Crossfit – Thu, Oct 10 BACK SQUAT Back Squat (Back Squat 3 x 8 Barbell Reverse Lunges 3 x 8 each leg) WOD (AMRAP – Reps) 10 rounds20 seconds: Bar Touching Burpee’s10 seconds: Rest
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 8 Barbell Reverse Lunges 3 x 8 each leg) WOD (AMRAP – Reps) 10 rounds 20 seconds: Bar Touching Burpee’s 10 seconds: Rest
Crossfit – Wed, Oct 9 POWER SNATCH Power Snatch (Weight) WOD (Time) For Time Run 500m20 Hang Power Snatch 42.5/30kgRun 500m20 Push Press 42.5/30kgTime Cap 12min
Viribus CrossFit – Crossfit POWER SNATCH Power Snatch WOD (Time) For Time Run 500m 20 Hang Power Snatch 42.5/30kg Run 500m 20 Push Press 42.5/30kg Time Cap 12min
Crossfit – Tue, Oct 8 UNILATERAL MOVEMENT 1-time exercise Unilateral Movement4-5 rounds (15 mins)1/2 keeling Arnold press 8+8Single leg deadlift 6+6Dish 30s WOD (AMRAP – Rounds) OMEM 18Min 1: 18/15 Cal RowMin 2: 8 Burpee Box Jump OversMin 3: Rest
Viribus CrossFit – Crossfit UNILATERAL MOVEMENT 1-time exercise (No Measure) Unilateral Movement 4-5 rounds (15 mins) 1/2 keeling Arnold press 8+8 Single leg deadlift 6+6 Dish 30s WOD (AMRAP – Rounds) OMEM 18 Min 1: 60 Single Unders Min 2: 18 Wall Ball 9/7KG Min 3: Rest
Viribus CrossFit – Crossfit UNILATERAL MOVEMENT 1-time exercise (No Measure) Unilateral Movement 4-5 rounds (15 mins) 1/2 keeling Arnold press 8+8 Single leg deadlift 6+6 Dish 30s WOD (AMRAP – Rounds) OMEM 18 Min 1: 18/15 Cal Row Min 2: 8 Burpee Box Jump Overs Min 3: Rest
Crossfit – Mon, Oct 7 MONDAY ENDURANCE WOD 1 (Calories) Partner WODIn 15 Mins:Max Cal RowGuys switch every 15 cals girls every 10 (5 devils press before switching)rest 10 mins WOD 2 (AMRAP – Rounds and Reps) 15 Min AMRAPPartner A completes one full round before Partner B starts12 Deadlifts 70/50kg9 Box Jump Overs6 TTB