Crossfit – Thu, Sep 26 FRONT SQUAT Front Squat (3×12@ the same weight ) WOD 1 (AMRAP – Reps) In 4 Mins Row 400mremaining time max Wall Ball 9/7KGRest 1 Min WOD 2 (AMRAP – Reps) In 4 MinsSkip 100remaining time max Box Jump OversRest 1 Min WOD 3 (AMRAP – Reps) In 4 MinsRun […]
Category Archives: WOD
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (3×12@ the same weight ) WOD 1 (AMRAP – Reps) In 4 Mins Row 400m remaining time max Wall Ball 9/7KG Rest 1 Min WOD 2 (AMRAP – Reps) In 4 Mins Skip 100 remaining time max Box Jump Overs Rest 1 Min WOD 3 (AMRAP – […]
Crossfit – Wed, Sep 25 PUSH PRESS Push Press (3×15@same weight ) METCON (AMRAP – Rounds and Reps) 5 Min AMRAP10 Strict Press 30/20kg15 Air Squatsrest 4 mins METCON (AMRAP – Rounds and Reps) 5 Min AMRAP5 Chin Ups8 Ring Dips
Viribus CrossFit – Crossfit PUSH PRESS Push Press (3×15@same weight ) METCON (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Strict Press 30/20kg 15 Air Squats rest 4 mins METCON (AMRAP – Rounds and Reps) 5 Min AMRAP 5 Chin Ups 8 Ring Dips
Crossfit – Tue, Sep 24 TUESDAY ENDURANCE ENDURANCE (Time) EnduranceIn Pairs3 RoundsRun 1000m together80 Wall Ball 9/7KG40 KB Snatch 20/16KG20 Bar Touching Burpee’s
Viribus CrossFit – Crossfit TUESDAY ENDURANCE ENDURANCE (Time) Endurance In Pairs 3 Rounds Run 1000m together 80 Wall Ball 9/7KG 40 KB Snatch 20/16KG 20 Bar Touching Burpee’s
Crossfit – Mon, Sep 23 TUESDAY ENDURANCE ENDURANCE (Time) EnduranceIn Pairs3 RoundsRun 1000m together80 Wall Ball 9/7KG40 KB Snatch 20/16KG20 Bar Touching Burpee’s
Viribus CrossFit – Crossfit TUESDAY ENDURANCE ENDURANCE (Time) Endurance In Pairs 3 Rounds Run 1000m together 80 Wall Ball 9/7KG 40 KB Snatch 20/16KG 20 Bar Touching Burpee’s
Crossfit – Sun, Sep 22 DEADLIFT Deadlift (3×12 challenging but controlled reps) METCON (AMRAP – Rounds) EMOM 15Min 1: 8 Sumo Deadlift High Pull 30/20KGMin 2: 10 Box step upsMin 3: 20 Hollow Rocks Score out of 15
Viribus CrossFit – Crossfit DEADLIFT Deadlift (3×12 challenging but controlled reps) METCON (AMRAP – Rounds) EMOM 15 Min 1: 8 Sumo Deadlift High Pull 30/20KG Min 2: 10 Box step ups Min 3: 20 Hollow Rocks Score out of 15