Viribus CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) In an 8 min window Randy 75 power snatch 35/25kg into max Hand Stand Push Ups Rest 5 mins 8 min window run 1 mile into max alternating kb clean and jerk Rest 5 mins 8 min amrap 15kb swings 24/16kg 9 ring […]
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (Heavy Single (Not Max)) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 3 Power Cleans 60/40kg 6 chest to bar pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Rack Reverse Lunge (4 X 12) Front Rack Reverse Lunge Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Burpee box jump overs. 20 wall ball 9/7KG
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Skill Class) Metcon (2 Rounds for reps) 5 min ladder 2,4,6,8,10…Deadlifts 80/60kg Rest 5 mins 5 Min Max Cal Row
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) DANIEL For Time 50 Pull-Ups 400 metre Run 21 Thrusters (45/30kg) 800 metre Run 21 Thrusters 400 metre Run 50 Pull-Ups
Viribus CrossFit – CrossFit View Public Whiteboard 1/2 Kneel step up with knee drive 8+8 Superset with Single Arm KB Upright Row 10+10 30second Right Side Plank 30second Left Side Plank (For 20 Mins) 1/2 Kneel step up with knee drive 8+8 Superset with Single Arm KB Upright Row 10+10 30second Right Side Plank 30second […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP: 8 Toe To Bar, 5 +5 Single Arm KB Clean + Jerk, 8 burpees, run 300m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (Heavy 3 (Not Max)) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 7 Rounds of the bear complex (1 power clean, 1 front squat, 1 push press+ 1 back squat) 42.5/30KG After 7 cycles row 300m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (Heavy 3 (Not Max) then 3×2 @ 90%) Metcon (Time) Run 800m, rest 3 mins, Run 400m, rest 2 mins, Run 800m rest 3 mins Run 400m
Viribus CrossFit – CrossFit View Public Whiteboard Strict Press heavy 5 (Not Max). Then 3×3 @ 90% of heavy 5. Superset the % work with Single Arm KB Bent Over Row 8+ 8 and 30s side planks, Right and Left Side (Heavy 5 (Not Max) Then 3x 3 @ 90%) Strict Press heavy 5 (Not […]