Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) In Pairs 3 Rounds Run 800m or row 1000-both do this together 100 Wall Ball 9/7kg 75 Air squats 50 KB Snatch 24/16kg 25 Bar Touching Burpee’s
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3×12) Heavier than last week by 5kg- maintain unbroken reps with good technique and control the bar Metcon (AMRAP – Rounds) EMOM 15 Min 1: 10 KB Cleans 20/12kg Min 2: 12 KB lateral box stepovers 20/12kg (Hold KB at chest) Min 3: 20 Hollow Rocks […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (3×15) A challenging weight unbroken Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Strict Press 35/25kg 15 Air Squats rest 4 mins Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 5 Chin Ups 10 Ring Dips
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Toes to Bar/ Hand Stand Push Up (3×5) Toes to Bar 3X5 Level 1 strict Toes to Bar Level 2 Toes to Bar Level 3 Knees to chest Hand Stand Push Ups 3×5 Level 1 strict Level 2 kipping Level 3 Off Box Focus is on technique […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3×12) Slightly heavier than last week( 5KG)- Find a weight for unbroken reps with good technique. Metcon (AMRAP – Reps) In 3 Mins Run 400m remaining time max Wall Ball 9/7 kg Rest 1 Min Metcon (AMRAP – Reps) In 3 min Run 400m remaining […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Jenkins Partner AMRAP 40 min 50 Burpees 400m run 50 KB swings 24/16 400m run 50 pull ups 400m run 50 push ups 400m run
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In Pairs 35 Min AMRAP 50 Squat Cleans 40/25kg 40 Russian Swings 24/16 kg 30 Shoulder to Overhead 20 Box Jumps 10 Strict Pull-Ups Run 800m or Row 950m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3×12) A challenging weight for unbroken reps without compromising form Metcon (Time) For Time Run 300m 27 Burpee’s Run 300m 21 Burpee’s Run 300m 15 Burpees Run 300m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (3×15) Find a challenging weight for unbroken sets- if set breaks reduce weight and try again Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 20 KB Push Press 10+10 24/16kg 20 Air Squats 20 KB Snatch 24/16 KG
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Ring Dips (5×5) 5 sets of 5 scaling options L1 Weighted with Wall Ball L2 Stict L3 Using Bands Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 30 Double Unders 5 Pull-Ups Rest 6 min Metcon (AMRAP – Rounds and Reps) 10 MIn AMRAP Row 18/15 […]