Viribus CrossFit – Crossfit TUESDAY ENDURANCE WOD (AMRAP – Rounds and Reps) Partner AMRAP 12 min 12/9 Calories of Rowing 18 Kettlebell Swings (24/16 kg) ( One person completes full round while other does OH Plate hold 20/10KG) 8 min rest WOD 2 (AMRAP – Rounds and Reps) Team of 3 WOD AMRAP 12 min […]
Monthly Archives: January 2025
Crossfit – Mon, Jan 6 BACK SQUAT Back Squat ( Back Squat 5 Rep Max ( Challenging but good technique for every rep or reduce weight) Will retest at end of 6 week Programme. ) WOD (AMRAP – Rounds and Reps) WOD7 Min Ladder Power Cleans 40/ 25KGWall Ball 9/7KGBurpee 2, 4, 8, 16 etc […]
Viribus CrossFit – Crossfit BACK SQUAT Back Squat ( Back Squat 5 Rep Max ( Challenging but good technique for every rep or reduce weight) Will retest at end of 6 week Programme. ) WOD (AMRAP – Rounds and Reps) WOD 7 Min Ladder Power Cleans 40/ 25KG Wall Ball 9/7KG Burpee 2, 4, 8, […]
Viribus CrossFit – Crossfit BACK SQUAT Back Squat ( Back Squat 5 Rep Max ( Challenging but good technique for every rep or reduce weight) Will retest at end of 6 week Programme. ) WOD (AMRAP – Rounds and Reps) WOD 7 Min Ladder Power Cleans 40/ 25KG Wall Ball 9/7KG Burpee 2, 4, 8, […]
Crossfit – Sat, Jan 4 TOES TO BAR Toes-To-Bar (Build up to highest level of progression for 8 reps) WOD (AMRAP – Rounds and Reps) 14 min AMRAP 8 Burpee’s 10 Abmat sit-ups 12 KB Swings 24/16kg 24 DUS
Viribus CrossFit – Crossfit TOES TO BAR Toes-To-Bar (Build up to highest level of progression for 8 reps) WOD (AMRAP – Rounds and Reps) 14 min AMRAP 8 Burpee’s 10 Abmat sit-ups 12 KB Swings 24/16kg 24 DUS
Viribus CrossFit – Crossfit TOES TO BAR Toes-To-Bar (Build up to highest level of progression for 8 reps) WOD (AMRAP – Rounds and Reps) 14 min AMRAP 8 Burpee’s 10 Abmat sit-ups 12 KB Swings 24/16kg 24 DUS
Crossfit – Fri, Jan 3
Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (3x 8 at same weight Superset Pull Ups 3×5 Weighted pull ups) WOD (AMRAP – Rounds and Reps) 12 min AMRAP 8 Pull Ups 12 Barbell Front lunges 30/25KG 16 Push Ups Ab Finisher
Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (3x 8 at same weight Superset Pull Ups 3×5 Weighted pull ups) WOD (AMRAP – Rounds and Reps) 12 min AMRAP 8 Pull Ups 12 Barbell Front lunges 30/25KG 16 Push Ups Ab Finisher