Category Archives: WOD

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 35 Back Squats 60/40kg 35 KBS 35 Front Squats 50/35kg 35 KBS 35 Thrusters 42.3/25kg 35 KBS 35 Overhead Squats 35/15kg Every min,must perform 5 Burpees

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting CLEAN AND JERK Every 2 Mins for 20 Minutes(10 sets) Sets 1-2= 3 reps, 3-4=2 reps, 5-6=1 rep,7-8=1 rep,9-10=1 repEach set is done in 2 mins Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Front Squats 65/47.5kg 10 HSPU

Viribus CrossFit – CrossFit View Public Whiteboard METCON Friday (No Measure) OMEM for 30 Mins 1. 15 Wallballs 2. 12 Front Rack Reverse Lunges 42.5/30kg 3. 10 TTB 4. 12 Push Press 42.5/30kg 5. 200m Run

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) 2 Rounds 6 + 6 Single leg KB Deadlifts 10 Bent Over Rows (3,2,1) 20 Right Side Plank 20 Left Side Plank Metcon (No Measure) 10 Mins Barbell Cycling Technique Metcon (Time) AMRAP 14 Min Cap 800m Run Isabel 35 Power Snatch 60/40kg

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Skills :Kipping focus on Kipping SkillsSKILLS Metcon (No Measure) Accessory – 3 Rounds Tempo Ring Rows (1,2,3) x 12 Bottom up KB Press 3 x 8+8 2 x Max Distance Broad jump Metcon (AMRAP – Rounds and Reps) Open WOD 11.3 7 Min AMRAP 3 Thrusters 45/30kg […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Build up to 5RM) 10,8,6, 5RM Weightlifting Bench Press (Build up to 5RM) 10,8,6,5RM Metcon (AMRAP – Rounds and Reps) 6 Rounds 1 Min Burpee Box Jump Overs 1 Min Rest

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) SEVENS Run 800m 7 RFT 7 Handstand Push Ups 7 Thrusters 45/30kg 7 knees to Elbows 7 Deadlifts 110/80kg 7 Burpees 7 Overhead Squats 45/30kg 7 Pull Ups

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) SEVENS Run 400m 7 RFT 7 Handstand Push Ups 7 Thrusters 45/30kg 7 knees to Elbows 7 Deadlifts 110/80kg 7 Burpees 7 Overhead Squats 45/30kg 7 Pull Ups

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Cossak Squats (3 x 10) 10 Weighted Cossak Squats x 3 Weightlifting Split Jerk (Build to a Heavy Single) From the Rack Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 3 Clean and Jerk + 30 DBL Unders 6 Clean and Jerk + 30 DBL Unders […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 15 KB Swings 15 Wallballs Rest 3 Mins 7 Min AMRAP 10 Pullups 35 Dbl Unders Rest 3 Mins 7 Min AMRAP 15 Abmat Sit Ups 15 Goblet Squats Run 800 M and ME on Bar Touching Burpees