Monthly Archives: April 2025

Crossfit – Mon, Apr 14 FRONT SQUAT Front Squat (Front Squat 3×6@ same weight. A challenging weight with good technique, focus on how weight is distributed in feet for good technique.) WOD (AMRAP – Rounds) WOD2 roundsEvery 3 mins 1. Run 500m2. Row 500m3. 120 SU

Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Front Squat 3×6@ same weight. A challenging weight with good technique, focus on how weight is distributed in feet for good technique.) WOD (AMRAP – Rounds) WOD 2 rounds Every 3 mins 1. Run 500m 2. Row 500m 3. 120 SU

Crossfit – Sat, Apr 12 ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 5-5-5 (heavier than last week with good technique) superset max Push Ups ) WOD (AMRAP – Rounds) OMEM x4 Min 1. 15 Wall Balls 9/7KG 2. 16 KB Snatch 24/16KG 3. 40 DUs 4. Rest

Viribus CrossFit – Crossfit ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 5-5-5 (heavier than last week with good technique) superset 7 V Ups ) WOD (AMRAP – Rounds) OMEM x4 Min 1. 15 Wall Balls 9/7KG 2. 16 KB Snatch 24/16KG 3. 40 DUs 4. Rest

Crossfit – Fri, Apr 11 Unilateral Movements/ Nordic Curls Unilateral Movements Superset Nordic Curls Partner Up 3 Rounds KB Box step Ups 8+8 superset with 1/2 kneeling filly press 8+8 5 Nordic curls after each round. WOD (Time) 2 rounds (13 min cap) Run 500m 40 lunges with the KB in front rack 24/16KG 10 […]

Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Unilateral Movements Superset Nordic Curls (No Measure) Partner Up 3 Rounds KB Box step Ups 8+8 superset with 1/2 kneeling filly press 8+8 5 Nordic curls after each round. WOD (Time) 2 rounds (13 min cap) Run 500m 40 lunges with the KB in front rack 24/16KG […]

Crossfit – Thu, Apr 10 CLEAN AND JERK Clean and Jerk (Clean and jerk EMOM for 8 mins 1 x Clean then: Split Jerk 4×1 building with each set maintaining technique over weight ) WOD 1 (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Push Press 40/30kg 15 Air Squats Rest 5 Mins WOD […]

Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (Clean and jerk EMOM for 8 mins 1 x Clean then: Split Jerk 4×1 building with each set maintaining technique over weight ) WOD 1 (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Push Press 40/30kg 15 Air Squats Rest 5 Mins WOD 2 […]

Crossfit – Wed, Apr 9 WEDNESDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) 16.3 7 Min AMRAP 10 Power Snatch 35/25kg 20 Abmat sit ups WOD 2 (AMRAP – Rounds) 4 Rounds: Every 5 mins Run 500m 25 Wall Balls 9/7K

Viribus CrossFit – Crossfit WEDNESDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) 16.3 7 Min AMRAP 10 Power Snatch 35/25kg 20 Abmat sit ups WOD 2 (AMRAP – Rounds) 4 Rounds: Every 5 mins Run 500m 25 Wall Balls 9/7K