Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) For 20mins Pistols 6+6 ( 10+10 of box) Half kneeling filly press 10+10 KB Turkish Hinge Metcon (Time) Opem WOD 17.1 For Time 10 KB Snatch 24/16 15 Burpee Box Jumps 20 KB Snatch 24/16 15 Burpee Box Jumps 30 KB Snatch 24/16 15 Burpee […]
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Metcon (Time) 1 RFT 1000m row 120 Wall Balls 9/7 100 shoulder to overheads 50/35 80 alternating burpees 60 Font rack lounges 50/35 40 Wall Ball sit ups 20 Hspu Time Cap 45min
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch+Hang Snatch+ OH Squat (Find a heavy) Power Snatch+Hang Snatch+ OH Squat Metcon (AMRAP – Rounds and Reps) 4 rounds 3min AMRAP 6 Power Snatch 60/40 12 TTB 18 Air Squat 1min restaccumulate score
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Every 5.30×5 18 cal row KB Push Press 8+8 24/16 12 Wall Ball 9/7 8 Deadlift 80/50 5 Chest to bar
Viribus CrossFit – CrossFit View Public Whiteboard Push Press (5-5-5) Linear progression all the same weight Superset split stance KB row 3×10+10 Metcon (AMRAP – Rounds and Reps) 6min AMRAP 12 Power Snatch 35/25kg 24 Air squats 3min rest Metcon (AMRAP – Rounds and Reps) 6min AMRAP 12 HSPU 15 KB swings 24/16 (American)
Viribus CrossFit – CrossFit View Public Whiteboard Paused Front Squat (3-3-3-3) 3 sec pause in the bottom Metcon (AMRAP – Rounds) 5 rounds In 2 mins run 300m. In 2 min 30 weighted walking lunges 20/10 plate
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (5-5-5) Reset after each rep double overhand grip Superset ring dips Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 9 Deadlifts 70/45kg 12 push ups 15 Box jumps
Viribus CrossFit – CrossFit View Public Whiteboard Unilateral movements (20 min) For 20 mins KB step up with knee drive 6+6 SA KB Bench Press 10+10 Right Side Plank 30s Left Side Plank 30s Metcon (AMRAP – Reps) “4 Rounds 30: KB Squats 24/16 30: Rest 30: KB Snatch 30: Rest 30: Burpee’s 30: Rest”Accumulate […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ZACHARY TELLIER For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) VIRIBUS CROSSFIT IN-HOUSE COMPETITION WORKOUTS MALE/FEMALE BEGINNER 18 MIN AMRAP 6 Burpees 9 Deadlifts 50/30kg 12 OH Plate Lunges 10/5kg MALE/FEMALE INTERMEDIATE 20 MIN AMRAP 12 Box Jumps 24/20 10 TTB 8 Power Cleans 40/30kg MALE RX 30 MIN TIME CAP 18,15,12,9,6, Snatch 42.5kg Box […]