Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 X 5 @90% OF 5RM) Weighted Planks (5 x 1 Min (1min rest)) Weighted Planks Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Burpee’s 30 Double Unders
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) “Wesley’s WOD” For Time (with a Partner) Buy-In: 56 Box Jump-Overs (split with partner) Then, 22 rounds of: 5 Handstand Push-Ups 27 Double-Unders 3 Power Cleans (70/45KG) Cash-Out: 1 Mile run -2 x 800m relay
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (5 X 3 Heavier than week 1) Gymnastics Ring Dips (5 x 5) Metcon (AMRAP – Rounds and Reps) Nate: 12 Min AMRAP 4 Strict Pull-ups 6 HSPU 10 KB Swings
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 9 Min AMRAP 12 Goblet Lunges 24/16KG 18 KB Swings 24 Wall Ball Rest 5 Mins 9 Min AMRAP 12 Power Snatch 40/25kg 18 Burpee’s 24 Double Unders Rest 5 Mins Run 1 Mile
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Build to heavy single) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 15 TTB 10 Snatch Deadlift 50/35kg 5 Snatch
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5 X 5 @ 85% OF 5RM) Alternating KB bicep curls (3 X 12 each arm) Alternating KB bicep curls Metcon (Time) 21-15-9 TTB Burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (15 Mins beginners to advanced) Metcon (Time) 3 Rounds for time Run 400m 21 – Heavy KB Swings 24/16kg 12 Bar TouchingBurpee’s
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 X 5 @ 85% OF 5RM) Metcon (AMRAP – Reps) 3 rounds 1 Min Hang Clusters 40/25kg 1 Min Front Rack Lunges 40/25kg 1 Min Push Press 40/25kg 1 Min Rest
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) “THE DON” Partner workout for time. 66 Deadlifts (50/35kg) 66 Box Jump (24/20 in) 66 Kettlebell swings (24/16kg) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters (30/20kg) 66 Wall Ball Shots (9/7kg) 66 Burpees 66 Double-Unders
Viribus CrossFit – CrossFit View Public Whiteboard Split Jerk (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 20 Alternating KB Snatch 20 V-Ups 30m Single Arm OH KB Walking Lunges (15m OH Walking Lunge Right Arm + 15m OH Walking Lunge Left Arm)