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
Category Archives: WOD
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
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
Viribus CrossFit – Crossfit MONDAY ENDURANCE WOD 1 (Calories) Partner WOD In 15 Mins: Max Cal Row Guys switch every 15 cals girls every 10 (5 devils press before switching) rest 10 mins WOD 2 (AMRAP – Rounds and Reps) 15 Min AMRAP Partner A completes one full round before Partner B starts 12 Deadlifts […]
Crossfit – Sat, Oct 5 HANDSTAND PUSH UP Handstand Push-ups (Max reps) 1-time exercise (AMRAP – Rounds) EMOM 9 Mins 1: 10 HSPU2:Plank 40s, 3: 60 single unders
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups 1-time exercise (AMRAP – Rounds) EMOM 9 Mins 1: 10 HSPU 2:Plank 40s, 3: 60 single unders
Crossfit – Fri, Oct 4 SNATCH Snatch (Snatch Every 2 Mins x 7: 3 Position Snatch Mid Thigh, Below Knee & Floor) 1-time exercise (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Power Cleans 16/12kg30 AbMat Sit-Ups 500m run
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch Every 2 Mins x 7: 3 Position Snatch Mid Thigh, Below Knee & Floor) 1-time exercise (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Power Cleans 16/12kg 30 AbMat Sit-Ups 500m run
Crossfit – Thu, Oct 3 FRONT SQUAT Front Squat (3×12) WOD (Time) 100 Front Rack lunges for time 30/25KGAt the start of each minute perform 5 Wall Ball 9/7KG
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (3×12) WOD (Time) 100 Front Rack lunges for time 30/25KG At the start of each minute perform 5 Wall Ball 9/7KG