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 […]
Category Archives: WOD
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 […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20 Mins 6 Deadlifts 100/70kg 7 Burpee Pullups 10 KB Swings 200m run
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Clean and Jerk 3 POS Hang Clean and JerkBuild to a Heavy Metcon (Time) 21-15-9 Burpees Front Rack Lunges 42.5/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min AMRAP Run 300m 12 Thrusters 42.5/30kg 12 C2B Pull Ups Rest 4 Mins
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat Back Squat 6-4-2 use the heaviest weight you can for each set, rest as needed between sets. *Record weight for the 3 sets* Metcon (Time) 5 Rounds 25 Wall Balls 10 Overhead Lunges 20/10kg 20 box dips 10 Overhead Lunges 20/10kgBoth Overhead Lunges with a […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) 10 minutes skills on Roll to candlestick 3 Rounds Level 1 5 Roll to Candlesticks 3 skin the cats 5 Ring Dips Level 2 10 Supermen 4 Pull Ups (Lowest band possible) 10 Box Dips Metcon (No Measure) 5 Rounds,every 3 mins 10 HSPU’s 20 […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Snatch Hang Snatch + Snatch + OverheadSquat – Build to a heavy Metcon (AMRAP – Rounds and Reps) AMRAP – 15 Mins 15 Power Snatch 35/25kg 15 Overhead Squats 15 Box Jumps 300m Run
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press 8,8,5,5,3,3,1,1 Weightlifting Metcon (No Measure) Superset – 3 RoundsKB SIngle arm Bent over Row 12 each side KB Bottom Up press 10 each side Bicep Curls 12(10) Metcon (Time) For Time 21-15-9 TTB Burpee’s