Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (1 Rep Max. Re-test) Metcon (Time) For Time : 30 Wall ball Run 200m 30 Weighted lunges 40/30kg Run 200m 20 Wall Ball Run 200m 20 Lunges Run 200m 10 Wall Ball Run 200m 10 Lunges Run 200m
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ANGIES MEETS ANNIE Partner WOD for time. Break up the rounds of 200 as you like. 50 Double Unders per partner 200 Pullups 40 Double Unders per partner 200 Pushups 30 Double Unders per partner 200 Situps 20 Double Unders per partner 200 Squats 10 Double […]
Viribus CrossFit – CrossFit View Public Whiteboard Paused Snatch Deadlift + Hang Pull + 2 Hang Power Snatch (Find Heavy) Paused Snatch Deadlift + Hang Pull + 2 Hang Power Snatch Snatch Grip Strict Press (3 x 8) Snatch Grip Strict Press Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 30-20-10 Hamg Power Snatch […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5 RM – Retest) Metcon (2 Rounds for reps) 6 Min AMRAP 21 SDHP 40/30 12 TTB 4 Min Rest 6 Min AMRAP 30 Double Unders 15 Wall Ball Cleans
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3 x 3 @92.5% plus) Gymnastics Ring Dips (Superset 3 x 5) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 8 Squat Cleans 50/35 8 Burpees 8 HSPU
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 6 Mins 8 Thrusters 40/30kg 40 Double Unders Rest 4 Mins AMRAP 6 Mins 20 KB Swings 10 Pull-Ups Rest 4 Mins AMRAP 6 Mins 12 SDHP40/30kg 12 Burpees
Viribus CrossFit – CrossFit View Public Whiteboard 2 Hang Power Cleans + Jerk (Find Heavy) 2 Hang Power Cleans + Jerk Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Hang Power Cleans 60/40kg 25 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 3×3 @ 95%) Metcon (AMRAP – Rounds) EMOM 15 1. 15 Step Ups 2. 45 sec Plank 3. 25 Wall Balls
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 35 MIN AMRP Buy in 100 Wall Balls 10 Chest to Bar 20 burpees 30 kettlebell swings (24/16) 40 air squats sync One person works at a time, except in air squats which are synchronised
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch + Hang Power Snatch Build up to heavy in 15 minutes Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 7 chest to bar 15 Power Snatch 40/30kg