Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics SKIN THE CAT Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Toes to Bar 50 Double Unders Row 300m/Run 400m (alternate rounds) 15 Box Jumps
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 X 4) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 30 KB Swings 24/16KG 30 Walking Lunges Run 300m
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) The Captain Marvel Run 1 Mile(In 10 Mins) 30 min AMRAP 25 Plyometric Push Ups 25 Box Jumps 25 Abmat situps 25 Air Squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 10 Min AMRAP 8 Strict Pull-ups 16 HSPU Row 32 Cals Rest 5 Mins 10 Min AMRAP 20 kB Hang Clusters 15 Burpee’s 10 Wallballs Rest 5 mins 10 Min Partner ABS (coaches choice)
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Heavy single) Metcon (AMRAP – Rounds and Reps) 6 Rounds 1 min work + 1 min rest 12 Wall Ball into max rep power snatch @ 50% of snatch weight
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) EMOM x 10 (working for longer than 45 seconds) Min 1: 8-10 Burpee Box Jump Overs Min 2: 20 Jumping lunges Min 3: 20 KB Swings (eye level)24/16kg Min 4: Rest
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (1 ) 1 Heavy single Metcon (AMRAP – Rounds and Reps) 4 rounds Every 3:30 Row 250m 10 Shoulder to Overhead 50/30 kg
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Toes-To-Bar (progressions and ladder) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 8 Bar touching Burpees 10 Deadlifts 60/40kg 12 Ab Mat Sit-ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Weightlifting Back Squat (3 X 3) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Front Rack Lunges 50/30kg 15 Russian kb Swings 24/16kg Run 300M
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time 10 Burpees 10 Power Cleans 50/35kg 10 Burpees 25 Push Ups 10 Power Cleans 50/35kg 10 Burpees 25 Push Ups 50 lunges 10 Power Cleans 50/35kg 10 Burpees 25 Push Ups 50 Lunges 100 Sit ups 10 Power Cleans 50/35kg 10 Burpees 25 Push […]