Category Archives: WOD

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (6-4-2) Metcon (Time) Run 400m 21-18-15-12-9 Power Snatch 35/25kg Thrusters Run 400m

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (15 min skills HSPU) Metcon (AMRAP – Rounds and Reps) 3 rounds 3 Min AMRAP 5 Power Cleans 70/52.5kg 7 C2B Pull-Ups 9 Box Jump Overs Rest 3 Mins

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch- Double Build to one rep max Metcon (AMRAP – Rounds) 9 Min AMRAP 30 Wall Ball 15 Power Snatch 42.5/30kg

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (4×5 @80%) Metcon (No Measure) Accessory 2 rounds KB SA bent over row x 12 KB bottom up press x 10 Bicep curls x 12 Metcon (AMRAP – Rounds) 4 Rounds In 2 mins 30 DUs 15 KB Swings 8 burpee’s

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Roy Hero Wod 5 Rounds For Time 15 Deadlift (100/70 ) 20 Box Jumps (24/20 in) 25 Pull-Ups

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (5 x 2 +1 Clean and Jerk) Front Rack Split Lunge ( 3×8+8) Metcon (Time) 4 Rounds In 2 Mins run 100m + 5 burpee’s then ME KB Swings

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds Run 400m 15 Thrusters 42.5/30kg

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (6-4-2) Metcon (AMRAP – Rounds) 8 Min AMRAP 21 Hang Power Snatch 35/25 12 C2B Pull-Ups

CrossFit View Public Whiteboard Gymnastics Gymnastics Gymnastics Handstand Push-ups (10-15 mins)

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (15 min skills HSPU) Metcon (AMRAP – Rounds) 15 Min AMRAP 60 Double Unders 30 Wall Ball 15 Deadlifts 110/80kg 5 Ring Dips