Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 40 mins Kelly 5 RFT 500m Run 30 Box Jumps 30 Wall Balls Then in teams of 3 max distance row in 9 mins switching every 200m for guys and 150m for girls
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (12 Mins working strict Pull-ups) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 KBSDHP 24/16kg 15 Push Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat ( 2 sets of 3 @80% ) rest 3 mins then max reps at 80% Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Box Jumps 8KB Swings 24/16kg 6 Thrusters 42.5/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Every 90 seconds for 15 mins 2 Power Cleans (starting @ 65% and building) Every 90 seconds for 15 mins 2 Power Cleans starting @ 65% and building Metcon (Time) 21 Bar Facing Burpees 10 Front Rack Lunges 60/40kg run 300m. Burpee’s 18-15-12-9 lunges and run stay the […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3 X 6) At the same weight Metcon (AMRAP – Reps) 4 Rounds. Every 4 mins: 60 Double Unders (100 singles) 20 kB Snatch 24/16kg 6 C2B
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ‘ BULL’ 2 Rounds for Time 200 Double Unders 50 Overhead Squats 50/35kg 50 Pull-Ups 1 mile Run
Viribus CrossFit – CrossFit View Public Whiteboard Hang Snatch + 2 Snatch (Build to Heavy) Hang Snatch + 2 Snatch Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 7 Hang Snatch 40/25kg 5 Ring Dips
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 6 Min AMRAP 15 Overhead Squats 35/25kg 30 Double Unders Rest 5 mins 7 Min Ladder 3, 3, 6, 6, etc Deadlift 80/60kg Box Jumps Rest 6 mins 8 Min AMRAP 8 Thrusters 42.5/30kg 8 Strict Pull Ups 8 BF Burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard 4 rounds: ME Strict HSPU ME Kipping HSPU Max HSH Rest 90: between sets (Beginners work on technique) 4 rounds: ME Strict HSPU ME Kipping HSPU Max HSH Rest 90: between sets Metcon (Time) Helen 3 RFT Run 300m 21 KB Swings 12 Pull Ups Rest 1 Min
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3 @ 80%. Then Max Reps @ 80%) Metcon (AMRAP – Rounds) 6 Rounds Every 2 Minutes 30UB Wall Ball 9/7kg 16 KB Snatch 24/16kg