Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3 X 5) Metcon (AMRAP – Reps) 3 rounds In 3 mins 20 KB Box Step ups 32/24kg, 15 Box jump overs, remaining time max kb swings 24/16kg. Rest 3 mins between rounds
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) SHIP Nine rounds for time of : 7 Squat Cleans 80/55kg 8 Burpee Pull Ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD: 10 min AMRAP 8 deadlifts 100/70kg, 16 Wall Ball, Rest 5 mins 10 min AMRAP 10 Cal row, 8 Burpee’s, Rest 5 mins 10 min AMRAP 8 Ground To Overhead 50/30kg, 12 Toes To Bar. Each partner completes a full […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Heavy Single ( Not Max)) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP, 3 Strict Pull Ups 6 Strict Hand Stand Push Ups, 12 Box jump overs
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) BEEP TEST Rest 5 mins Metcon (Distance) Every 2 mins x 5 30 seconds max distance row
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (Heavy Single (Not Max)) Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 Front Squats 42.5/30kg, 9 Push Press, 9 Thrusters
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Skill Class : Strict Pull Ups) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Bar Touching Burpees, 25 Double Unders Run 300m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (3 X 5) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Step ups with Bumper Plate 30/20kg (24/20″), 20 Single Arm Overhead lunges 24/16kg, Row 20/15 Cals
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) JOBS CHALLENGE 3 Rounds for Time with a partner 20 Burpees 15 Strict Pull-Ups 60 Jumping Lunges 25 Push-Ups 1,000 meter Row One partner works at a time.
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Heavy 3 then 3×2 @ 90%) Metcon (AMRAP – Rounds and Reps) 6 min amrap 15 Toes To Bar 15 Box jump overs rest 6 mins 6 min amrap 20 double unders 10 KB snatch 24/16KG