Category Archives: WOD

Viribus CrossFit – Crossfit BENCH PRESS Bench Press (3×10@same weight) METCON (AMRAP – Rounds and Reps) 3 Rounds for Time 500m Run rest 1 min 2 min Push Press 30/20KG Rest 1 min Score total Push Press

Crossfit – Tue, Aug 6 GYMNASTICS_ PULL UPS Pull-ups (Pull Ups Foundational Strength Building Superset (15 mins) Intermediate 4 x 5 Strict Pull-Ups Superset with 60: plank Beginner 4x 10 second chin-over-Bar Hold Superset 30 second plank) METCON (Calories) 4 Rounds Min 1: Max Cal Row Rest 1 Min Min 2: Max Ab Mat Sit […]

Viribus CrossFit – Crossfit GYMNASTICS_ PULL UPS Pull-ups (Pull Ups Foundational Strength Building Superset (15 mins) Intermediate 4 x 5 Strict Pull-Ups Superset with 60: plank Beginner 4x 10 second chin-over-Bar Hold Superset 30 second plank) METCON (Calories) 4 Rounds Min 1: Max Cal Row Rest 1 Min Min 2: Max Ab Mat Sit Ups […]

Crossfit – Mon, Aug 5 BACK SQUAT Back Squat (4×8 @same weight) METCON (Time) 5 Rounds for Time 10 Bar touching burpees 20 Wall Ball 9/7KG

Viribus CrossFit – Crossfit BACK SQUAT Back Squat (4×8 @same weight) METCON (Time) 5 Rounds for Time 10 Bar touching burpees 20 Wall Ball 9/7KG

Crossfit – Sat, Aug 3 Power Snatch (0-3 mins – 3 Power Snatch 4-5-mins – Rest Every 5-8min – 3 Power Snatch) METCON (Time) Row 200m 20 Power Snatch 30/20kg Row 200m 20 Push Press 30/20kg Row 200m 20 Power Snatch Row 200m 20 Push Press Row 200m (18 min cap)

Viribus CrossFit – Crossfit Power Snatch (0-3 mins – 3 Power Snatch 4-5-mins – Rest Every 5-8min – 3 Power Snatch) METCON (Time) Row 200m 20 Power Snatch 30/20kg Row 200m 20 Push Press 30/20kg Row 200m 20 Power Snatch Row 200m 20 Push Press Row 200m (18 min cap)

Crossfit – Fri, Aug 2 FRIDAY ENDURANCE METCON (AMRAP – Rounds and Reps) In 7 min Run 500m AMRAP 6 Thrusters 30/25kg 20 Double Unders rest 5 mins In 7 min Run 500m AMRAP 6 TTB 6 Thrusters 30/25kg rest 5 mins IN 7 MIN Run 500m AMRAP 6 SDHP 30/25kg 6 Push Press Score […]

Viribus CrossFit – Crossfit FRIDAY ENDURANCE METCON (AMRAP – Rounds and Reps) In 7 min Run 500m AMRAP 6 Thrusters 30/25kg 20 Double Unders rest 5 mins In 7 min Run 500m AMRAP 6 TTB 6 Thrusters 30/25kg rest 5 mins IN 7 MIN Run 500m AMRAP 6 SDHP 30/25kg 6 Push Press Score total […]

Crossfit – Thu, Aug 1 DEADLIFT Deadlift (3×5 @same weight (Heavier than last week)) METCON (AMRAP – Rounds and Reps) AMRAP 10 min10 Deadlifts 50/35Kg15 Air Squats20 Lateral Bar Hops