Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time Complete the following with one partner working at a time. Alternate as needed, but do not share movements. Partner 1: 50 Box Jumps (24/20 in) 50 Kettlebell Swings (24/16kg) 50 AbMat Sit-Ups 50 Deadlifts (70/50kg) 50 Burpees Partner 2: 50 Pull-Ups 50 Overhead Lunges […]
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (5 X 3 (Heavier than last week)) Reverse Lunges (5 x 4+4) Reverse Lunges Metcon (AMRAP – Rounds and Reps) 17.3 12 Min AMRAP OF 2 rounds of: 30 Metre weighted walking lunge 16 TTB 8 power cleans 60/40Kg Then, 2 rounds of: 30 Metre […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) 7 Min AMRAP 15 KB Swings 24/26kg 15 Wall Ball Rest 3 Mins 7 Min AMRAP 35 Double Unders 15 Ab Mat Sit-Ups Rest 3 Mins 7 Min Row for cals Rest 3 Mins 7 Min Run 800m then ME Bar Touching Burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard 1 Clean + 1 Hang Clen + 2 Front Squats (Every 3 mins for 18 Mins) 1 Clean + 1 Hang Clen + 2 Front Squats Metcon (AMRAP – Rounds) EMOM 10 Minutes 1. 11 Thrusters 40/30kg 2. 11 SDHP
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5 X 5 @ 95%) Metcon (AMRAP – Reps) 3 Min Run 400m 3 Min Rest 3 Min Cals Rower 3 Min Rest 3 Min AMRAP 10 Burpee’s 10 KB Snatch 24/16
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Beginners to Advanced) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 2 Cleans 80/60kg 4 Box Jumps 30″/24″ 8 HSPU 12 TTB
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 X 5 @ 95%) Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 9 OH Squats 40/30kg 9 TTB Rest 4 Mins 6 Min AMRAP 5 + 5 Single Arm KB Push Press 24/16kg 20 Double Under
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) JORDYS GOODBYE For Time (with a Partner) 800 metre Run (with partner) 100 Air Squats / Plank Hold 90 Pull-Ups / Superman Hold 80 Sit-Ups / Wall Sit Hold 70 Burpees / Hang Hold 60 Hand-Release Push-Ups / Handstand Hold 50 Deadlifts (100/70 kg) 400 metre […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (5 X 3 Heavier than last week) Metcon (AMRAP – Rounds and Reps) In 12 Mins 30 Bar facing burpee’s in remainder of time AMRAP 10 STO 60/40kg 10 Front Squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) OMEM 30 MIN 1 : 15-12 Cal Row MIN 2 : 15 Burpees MIN 3 : Rest