Viribus CrossFit – Crossfit WOD 1 (AMRAP – Rounds and Reps) AMRAP 10 Mins 15/12 Cal Row 12 KB Swing 24/16KG rest 5 mins One partner performs a complete round of the AMRAP before switching. WOD 2 (AMRAP – Rounds and Reps) 10 Min AMRAP AMRAP 10 Deadlifts 60/40kg 12 Wall Ball 9/7KG One partner […]
Category Archives: WOD
Crossfit – Sat, Oct 12 CLEAN Hang Clean (Hang Clean (3-3-3-3-3 progressive loading)) WOD (Time) One round for timeRun or Row 500m21 Wall Ball 9/7KG15 Russian Swings 20/16kg9+9 KB Hang Clean & Jerk Run or Row 500m
Viribus CrossFit – Crossfit CLEAN Hang Clean (Hang Clean (3-3-3-3-3 progressive loading)) WOD (Time) One round for time Run or Row 500m 21 Wall Ball 9/7KG 15 Russian Swings 20/16kg 9+9 KB Hang Clean & Jerk Run or Row 500m
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 […]
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