Viribus CrossFit – CrossFit View Public Whiteboard 1 Hang Snatch + 1 Snatch + 1 Overhead Squat (Find Heavy) 1 Hang Snatch + 1 Snatch + 1 Overhead Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Wall Ball 10 OH Squats 40/25kg 5 TTB
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5 X 5 @92.5%) Metcon (AMRAP – Reps) 5 Rounds In 2 Mins Row 250m Max Push-ups Rest 1 Min Score is total Push-ups Metcon (AMRAP – Reps) 5 Rounds In 2 Mins Row 250m Max Push-ups Rest 1 Min Score is total Push-ups
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Beginners to Advanced (15 Mins)) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Mary 5 HSPU 10 Pistols 15 Pull-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 X 5 @ 92.5%) Metcon (Time) 27-21-15-9 Power Clean 40/25kg Wall Ball 9/7kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds of 5 Burpees 10 Box Jumps 15 Push-ups 20 Jumping Squats 25 Lunges (Each Leg)
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (5 X 3 Heavier than last week) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 80 Double Unders 40 Air Squats 20 Deadlifts 90/65kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 30 Mins 10 SDHP 40/25kg 10 Hang Clusters 10 Box Jumps Run 400m Then 2 rounds and run 400m Then 3 Rounds and run 400m Then 4 rounds and run 400m and so on until the clock hit’s 30 min
Viribus CrossFit – CrossFit View Public Whiteboard High Hang Clean + Hang Clean + Clean (Find a heavy) High Hang Clean + Hang Clean + Clean Metcon (Time) 40 Wall Ball 30 Burpee’s 20 Strict Pull Ups 30 Burpee’s 40 Wall Ball
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5 X 5 @90% OF 5RM) Weightlifting Alternating KB bicep curls (2 X 12 Each Arm) Alternating KB bicep curls Metcon (AMRAP – Rounds) 4 Rounds Every 5 mins: 21/18 cal row 15 Push Ups 9 TTB
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Beginners to Advanced) Metcon (AMRAP – Reps) 3 Rounds 1 Min Row – Cals 1 Min Rest 1 Min Thrusters 40/25kg 1 Min Rest 1 Min Ring Dips 1 Min Rest