Viribus CrossFit – CrossFit View Public Whiteboard Tempo Bench Press (4×6) Tempo Bench Press 4×6(3-1-1) superset with isometric holds-plank, 30/40/50 seconds depending on ability. Metcon (Time) ladder 10,9,8,7,6,5,4,3,2,1 Deadlift 100/65kg Goblet squat 20/12kg
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 min AMRAP BUY IN 1000 ROW 20 Thrusters 40/25KG – Cindy 5 Pull-Ups 10 Push-Ups 15 Air Squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 45 min Partner WOD (One partner working at a time) Buy in 600m run-together 20 Box Jumps (24/20″) 20 Pull-Ups 20 KB Swings 24/16 20 Front Rack Lunges 35/25 20 Push Press 35/25 20 Wall Ball Cleans 9/7 20 Burpees 20 […]
Viribus CrossFit – CrossFit View Public Whiteboard Behind the neck split jerk (1×2) Every 2 min x8 do 2 Behind the neck split jerks, building each set as long as form isn’t compromised. Record heaviest as score Metcon (AMRAP – Rounds and Reps) 20 min AMRAP Run 300m 20 Single Arm KB Overhead lunges 24/16KG […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP 10 Toes to bar 15 Thrusters 35/25KG REST 5 MIN Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP 12/9 cal row 12 HSPU REST 5 MIN Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP 5 pull ups […]
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (3×3) Deadlift 3×3@same weight superset with filly press 3x 8+8 Metcon (AMRAP – Rounds) EMOM 1. 20-18 KB Snatch 20/12 KG 2. 20 jumping lunges 3. 45 seconds unbroken plank
Viribus CrossFit – CrossFit View Public Whiteboard Paused Back Squat (5×3) Paused Back squat 5×3 Heavy controlled weight Metcon (AMRAP – Rounds) EMOM 15 min 1. 20 Wall Ball 9/7KG 2. 12 KB Lateral Box step overs 24/16 KG 3. 15 Burpees
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Tempo Bench Press (4×6) Tempo Bench Press 4×6(3-1-1) superset with isometric holds on ring rows, 10-30 seconds weighted or not weighted, depending on ability Metcon (Time) 10 Rounds for time 5 Toes to bar 7+7 Single Arm KB Push Press 24/16 20 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Clean +Hang Clean (1×1) EMOM 12min Clean +Hang Clean (increase weight each round to finish on 80%) Metcon (Calories) 0-5 min 20 Burpees 30 Goblet squat 24/16KG Max calorie row 5-8min rest Metcon (AMRAP – Rounds and Reps) 8-13 AMRAP 12 Deadlifts 60/40kg 12 Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) JENKINS Partner WOD AMRAP 40min 50 Burpees 300m run 50 KB Swings 24/16kg 300m run 50 pull ups 300m run 50 push ups 300m run One partner working at a time, run together