Category Archives: WOD

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk ( Every 90 secs x 8, Clean + Hang Clean @85%) Split Jerk (10 mins to find a heavy double split Jerk) Metcon (AMRAP – Rounds and Reps) AMRAP 11 6 C2B Pull-Ups 9 Deficit HSPU 12 Pistols

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 4×5 @ 80%) Superset with Upper body pull- 3×10 weighted pull ups Metcon (4 Rounds for reps) 4 Rounds- From 0.00-3.00 Row 300m Then max Wall Ball9/7 Rest 1 minTry to increase score each round, minimum Wall Balls 15

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Air Force WOD 20 thrusters 20 SDHP 20 Push jerk 20 OH squat 20 front squat 4 burpees at the top of each minute RX 42.5/30KG

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Snatch + Halt Snatch-work to heavy (1×1) Every 90 seconds x10 Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 KB Push Press R 24/16 8 KB Push Press L 50 Double Unders 8 Burpee’s

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 1 ROUND FOR TIME 1 Round of Helen Run 400m 21 KB Swings 24/16 12 Pull-ups Rest 1 Min 1 Round of Kelly Run 400m 30 Box Jumps 30 Wall Ball 9/7 Rest 1 Min then 2 rounds of Helen and 2 rounds of Kelly rest […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Deadlift 3×10 @ 72.5%) Superset with upper body push-Bench Press 3×10- as heavy as possible for 10 Metcon (No Measure) 45 seconds work, 15 sec rest (4 rounds) 1. KB Farmers Carry 2. Standing BB Tri extensions 3. KB flys 4. Abs – straight leg crunches

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 10 Rounds Every 4 mins 400m run 10 Thrusters 40/30

Viribus CrossFit – CrossFit View Public Whiteboard New Section Weightlifting 2 Hang Power Clean & Jerk (1×2) build to max weight in 1min Metcon (Time) Strength in Depth Qualifier 1 30 STO 35/25kg 15 Burpee Bar Jumps 30 Front Squats 15 Burpee Bar Jumps 30 Thrusters 15 Burpee Bar Jumps Cap 11 mins

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×[email protected]) Upper body pull superset- Ring rows- feet on box 5kg/10kg plate on chest Metcon (AMRAP – Rounds and Reps) 3 Rounds 3 Min AMRAP 5 Hang Power Cleans 80/52.5kg 10 TTB 2 mins Rest

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 1 RFT 4X 400M RUN-(one partner runs while the other rests) 120 Wall Balls 9/7 100 shoulder to overheads 50/35 80 alternating bar facing burpees 60 Font rack lunges 50/35 40 med Ball sit ups, passing ball over barbell to partner 20 Hspu