Category Archives: WOD

Viribus CrossFit – Crossfit Romanian Deadlift and TTB Romanian Deadlift (RDL) (Saturday- Romanian Deadlift and TTB RDL 3×6 @same weight- superset 3×7 TTB) Wod (AMRAP – Rounds and Reps) WOD 9 Min AMRAP 3 Power Cleans 60/40kg 6 Push-Ups 9 Ab Mat Sit-Ups AB finisher

Crossfit – Fri, May 2 Unilateral Movements/ Nordic Curls Unilateral Movements/ Nordic Curls 3 RoundsBB Lunges 3×10+10 ( member sets weight) superset 1/2 kneeling filly press 3×12+126 Nordic Curls after each RoundRest 2 min WOD (AMRAP – Rounds) EMOM (15 mins) 1, 15 KB Swings 24/16KG2. 15 Box Jumps (step Down)3. 10 Burpees Score Rounds […]

Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Unilateral Movements/ Nordic Curls (No Measure) 3 Rounds BB Lunges 3×10+10 ( member sets weight) superset 1/2 kneeling filly press 3×12+12 6 Nordic Curls after each Round Rest 2 min WOD (AMRAP – Rounds) EMOM (15 mins) 1, 15 KB Swings 24/16KG 2. 15 Box Jumps (step […]

Crossfit – Thu, May 1 SNATCH Snatch (6 Rounds Every 90 seconds Snatch Deadlift + Hang Snatch) WOD (AMRAP – Rounds and Reps) Partner WOD: 12 Min AMRAP 6 Power Snatches 40/30kg 12 Front Rack Lunges 24 Wall Ball 9/7KG

Viribus CrossFit – Crossfit SNATCH Snatch (6 Rounds Every 90 seconds Snatch Deadlift + Hang Snatch) WOD (AMRAP – Rounds and Reps) Partner WOD: 12 Min AMRAP 6 Power Snatches 40/30kg 12 Front Rack Lunges 24 Wall Ball 9/7KG

Crossfit – Wed, Apr 30 WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) 20min AMRAP30 Double Unders20 Bumper Plate GTO 10/15KG7 BurpeesRun 250m ACCESSORY Rest 3 MinsAlternating Tabata Dish & Plank Rest 3 mins5 rounds 30 sec’s Bumper plate with an isometric bicep hold 30 sec’s rest 10/15KG to make it harder hold it further […]

Viribus CrossFit – Crossfit WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) 20min AMRAP 30 Double Unders 20 Bumper Plate GTO 10/15KG 7 Burpees Run 250m ACCESSORY (No Measure) Rest 3 Mins Alternating Tabata Dish & Plank Rest 3 mins 5 rounds 30 sec’s Bumper plate with an isometric bicep hold 30 sec’s rest 10/15KG […]

Crossfit – Tue, Apr 29 BENCH PRESS Bench Press (Bench Press- 3×5 @same weight ( Heavier than last week) Superset 3×8 Resistance Band Row ) WOD (AMRAP – Rounds and Reps) WOD8 Min AMRAP16 SA KB Clean & Jerk 24/16KG8 Down + Ups AB Finisher

Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press- 3×5 @same weight ( Heavier than last week) Superset 3×8 Resistance Band Row ) WOD (AMRAP – Rounds and Reps) WOD 8 Min AMRAP 16 SA KB Clean & Jerk 24/16KG 8 Down + Ups AB Finisher

Crossfit – Mon, Apr 28 Front Squat (Front squat 3×8 @same weight ( Aim for same weight as last week) ) WOD (AMRAP – Rounds and Reps) Together class 1k Run Then together start7 Min AMRAP10 SDHP 35/25kg20 Air Squats