Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 26 Min AMRAP Run 800m 30 Wall Ball 10 Ring Dips
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch – Double Metcon (AMRAP – Rounds and Reps) Amrap 9’ 9 Sdhp 18 kB snatch 30 double unders Rx: 60/40 kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (Bench Press 3×10 @ 70%) Metcon (No Measure) Accessory 2 Rounds Bent over row 12 each side KB bottom up press 10 each side bicep curls 12 Metcon (AMRAP – Reps) 3 Rounds In 3 mins Run 400m and then max burpee box jump overs […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 100 Jumping Lunges 90 Mountain Climbers 80 Plate GTOH 70 Sit Ups 60 KB Swings 50 Push Ups 40 Goblet Squats 30 Wall Balls 20 Burpees 10 Pull Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk Build to a heavy 2 Cleans and 1 Jerk Metcon (AMRAP – Rounds and Reps) AMRAP 8 Mins 5 Deadlifts 125/100kg 5 Bar facing burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 15 Thrusters 42.5/30kg 30 Double Unders Rest 6 Mins 6 Min AMRAP 12 Goblet Squats 12 HSPU’s Rest 6 Mins 6 Min AMRAP 9 Push Press 42.4/30kg 9 PullUps
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (6-4-2) Record weight on each, go as heavy as you can for each set. Rest as needed between sets Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 Medball Cleans 20 SA KB OH Lunges(10 RA + 10 LA) Run 400m
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) 15 Mins Skills Level 1 Roll to Candlestick – Pistol Skin the Cat Ring Dip Level 2 Roll to Candlestick(scaled) Lowest Band Pullups Box Dips Metcon (No Measure) 3 Rounds Level 1 3 Skins the Cat(10 sec hold) 4 Roll to candlestick- Pistol 5 […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Snatch (Heavy Double) Metcon (Time) 27-21-15-9 Power Snatch 35/25kg Wall Ball
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (3 X 10 ) Find 70% and do 3 x 10 Metcon (No Measure) Accessory 3 Rounds KB Single arm Bent Over Row 12 each side KB Bottom Up press 3 x 10 each side Bicep Curls 12 Metcon (AMRAP – Rounds and Reps) AMRAP […]