Crossfit – Sat, May 17 BENCH PRESS Bench Press (Bench press 4×12 Superset Glute raises x10 ) WOD No measure: 16 mins working through with a partner10+10 SA KB Push Press30 sec plank partner taps1min partner WB sit ups6 KB Turkish Get Up
Monthly Archives: May 2025
Crossfit – Fri, May 16 GYMNASTICS – PULL UPS / TOES TO BAR Pull-ups (Pull Ups and TTB Build to highest progression for 8 of each. ) WOD (AMRAP – Rounds) Every 90s x 51. Pull-Ups (choose a # that will challenge you)2. Row 300/250m3. TTB (choose a # that will challenge you)4. Run 250m
Viribus CrossFit – Crossfit GYMNASTICS – PULL UPS / TOES TO BAR Pull-ups (Pull Ups and TTB Build to highest progression for 8 of each. ) WOD (AMRAP – Rounds) Every 90s x 4 1. Pull-Ups (max in first round and try to maintain) 2. Row 300/250m 3. TTB 4. Run 150m( Amatilier)
Crossfit – Thu, May 15 BACK SQUAT Back Squat (Back Squat 4×8 Superset Kneeling KB Chop 7+7 ) WOD (AMRAP – Rounds and Reps) Every 4 mins x 410 Front Rack Lunges 35/25kg20 Russian Swings 24/16KG30 GTO 10/5KG
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 4×8 Superset Kneeling KB Chop 7+7 ) WOD (AMRAP – Rounds and Reps) Every 4 mins x 4 10 Front Rack Lunges 35/25kg 20 Russian Swings 24/16KG 30 GTO 10/5KG
Crossfit – Wed, May 14 SNATCH Snatch (Snatch 0-6 min every 2 Mins 3 Hang Muscle Snatches 6- 10min Every 2 Mins x 2 Hang Power Snatches 10- 18min Every 2 Mins x 4:1 Hang Snatch ) WOD (AMRAP – Rounds and Reps) WOD7 Min AMRAP21 Double Unders14 KB Snatch 24/16KG
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch 0-6 min every 2 Mins 3 Hang Muscle Snatches 6- 10min Every 2 Mins x 2 Hang Power Snatches 10- 18min Every 2 Mins x 4:1 Hang Snatch ) WOD (AMRAP – Rounds and Reps) WOD 7 Min AMRAP 21 Double Unders 14 KB Snatch 24/16KG
Crossfit – Tue, May 13 TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) WOD25 Min AMRAP (partner)Run 1000m together 80 WB Cleans (switching every 20) 9/7KGRun 500m together 60 HSPU50 Cals Row40 Box Jumps30 Sit Ups20 Thrusters 40/30kg
Viribus CrossFit – Crossfit TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) WOD 25 Min AMRAP (partner) Run 1000m together 80 WB Cleans (switching every 20) 9/7KG Run 500m together 60 HSPU 50 Cals Row 40 Box Jumps 30 Sit Ups 20 Thrusters 40/30kg
Crossfit – Mon, May 12 DEADLIFT SUPERSET ISOMETRICS Deadlift (Deadlift 4×8 @same weight superset isometric holds- one min rotating plank (Front/side/side/Front) ) WOD (AMRAP – Rounds and Reps) 15 Min AMRAP5 Burpees10 KB Lunges 24/16KGthen 6+12, 7+14, 8+16, 9+18 ….Run 250m after each round