Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) HERO WOD ‘BRADSHAW’ 10 RFT 3 HSPU’s 6 Deadlifts 100/ 70 12 Pull Ups 24 DU’s
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (TNG Clean 3 Rep max) Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 10 Push press 40/30kg 10m KB Walking Lunges Right Arm 10 Push Press 10m Walking Lunges Left Arm 10 TTB
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Metcon 7min Amrap 15WB 10 Box jump overs Rest 3min 40DUs 10 Hang Power Cleans 60/40 Rest 3 min 200m run 15 push ups Metcon (AMRAP – Rounds) Metcon 7min Amrap 15WB 10 Box jump overs Rest 3min 40DUs 10 Hang Power Cleans 60/40 […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5-3-1) Metcon (AMRAP – Rounds) In 12 min 15 burpee pull ups, in remainder of time: AMRAP 21 Wall Ball Cleans 15 KB Swings 7 Ring dips
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (15 min skill) Metcon (AMRAP – Rounds) 18 Min AMRAP 10 Burpee’s 20m Bear Crawl 30 Double Unders Run 400m Rest 2 Mins 2 Mins partner wall ball sit ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch + Hang Snatch Snatch + Hang Snatch Build up to Heavy single Metcon (Time) 21-15-9 Snatch 42.5/30kg C2B Pull-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (4×[email protected]%) Metcon (No Measure) Accesory 2rounds KB single arm bent over row 12 each side KB bottom up press 10 each side Bicep curls 12 Metcon (AMRAP – Rounds) 3 Rounds In 3 Mins Run 200m then AMRAP 10 Push Press 42.5/30kg 10 KB Swings […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner WOD Team of 2 100 WBs 100 Box jump over (24/20) 100 Russian KB swings 100 sit up (15/10) 100 push ups 100 DUs
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (Work to a heavy single) Front Rack Split Lunge (3×8+8) Metcon (AMRAP – Rounds) In 10 Mins 30 Bar facing burpee’s in remainder of time AMRAP 10 STO 60/40kg 10 Front Squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 12 Min AMRAP 12 Burpee’s 12 TTB Run 400m Rest 6 Mins 9 min AMRAP Run 400m 20 KB Snatch 22.5/15kg 30 Double Unders