Category Archives: WOD

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 12 Days of Christmas 1.Deadlift 45/30 2.Ttb 3.Front Squat 4.Ring Dips 5.Back Squat 6.kb Swings 7.Thrusters 8.Wall Balls 9.Burpee Pullups 10.Box Jumps 11.OH Squat 12.Sdhp

Viribus CrossFit – CrossFit View Public Whiteboard Power Snatch+Hang Snatch+ OH Squat (10 x 1) Power Snatch+Hang Snatch+ OH SquatEvery 2 mins (20 Mins) 1 Power Snatch + 1 Hang Snatch + 1 OH Squat (building) Metcon (AMRAP – Rounds and Reps) 3 rounds of 4 Min AMRAP 3 Power Snatch 52.5/35kg 6 push ups […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Angie 100 Pull-ups 100 Push Ups 100 Ab Mat Sit Ups 100 Air Squats Rest 5 mins In teams of 2/3 5k row

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (1) Scaling Pull-ups and working on progressions Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 TTB 12 KB Hang Clean and jerk 6 RA + 6LA 24/16kg 20 Double Unders

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (deload week before the 10RM) Metcon (Time) Every 6 mins x 5 (30 mins) Row 500m 7 Back Squats 60/40kg 10 OH Walking lunges RA 7 Burpee 10 OH walking lunges LA

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting CLEAN AND HANG CLEAN (6 X 1) Every 2 mins for 12 mins 1 Clean + 1 Hang Clean (building) Metcon (Time) 3 rounds (10min cap) 10 cleans 60/40kg 20 Box Jumps

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (Press 4 x 2@same weight) SA Row’s 8+8 superset with bottom up KB press in a 1/2 kneeling position x 2 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 9 Deadlifts 100/70kg 9 Ring Dips

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) GARRY PURDHAM AMRAP (with a Partner) in 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts (45/30 kg) 31 Push-Ups 31 Box Jumps (24/20 in) 31 Hang Power Cleans (45/30 kg) 31 Air Squats 31 Kettlebell Swings (24/16 kg) 31 Shoulder-to-Overheads (45/30 kg) […]

Viribus CrossFit – CrossFit View Public Whiteboard Power Snatch and Hang Snatch (6 x 1) Every 2 mins for 12 mins (6 rounds) starting around 65% and building Power Snatch + Hang Power SnatchEvery 2 mins for 12 mins (6 rounds) starting around 65% and building Power Snatch + Hang Power Snatch Metcon (AMRAP – […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 0-10 mins ‘Fran’ 21-15-9 Reps For Time Thrusters (45/30 kg) Pull-Ups Teams of 2(Run together) 40 Burpees 300m Run 70 Pushups 300m Run 100 Walking Lunges 300m Run 140 Squats 300m Run 100 Walking Lunges 300m Run 70 Push Ups 300m Run 40 Burpees