Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP in 30 Mins 5 Deadlifts 120/90kg 13 Push-Ups 9 Box Jumps
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Jerk (5 X 3) 5 X 3 @ 85% OF 3RM Metcon (No Measure) 16 Shuttle runs 75 HSPU’S
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 800m run Partner Workout 1 team member completes 5 Bar facing burpee’s then completes as many thrusters as possible (45/30kg). At the top of the next minute the other partner does 5 bar facing burpee’s and performs as many thrusters as possible. […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean 3 TNG Power Clean EMOM x 5 min @75% 2 TNG Power Clean EMOM x 5 min @80% 1 Power Clean every 30 sec x 5 @90% Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 3 Power Cleans 60/40kg 3 Box Jumps 6+6, 9+9…etc
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) Skills: Skin the CatMax 3 x 3 with 10 sec hold on each rep Metcon (Time) 25 Min Cap Run 500m 40 Wall Ball 20 TTB Run 400m 30 Wall Ball 15 TTB Run 300m 20 Wall Ball 10 TTB Run 200m 10 Wall Ball […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (4,4,4,4) Heavier than last week Metcon (No Measure) 4 Rounds Every 4 Mins 25 Burpees 20 KB Snatch 30 DBL Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Jerk Build to a 3RM Metcon (No Measure) Accessory 3 Rounds – Superset 8 +8 Bottom Up KB Press 15 Box Glute Raises Metcon (Time) 7 Rounds for Time 10 Ring Dips 10 SDHP’s 42.5/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 10 Push Ups 12 Back Rack Lunges 42.5/30kg 30 Dbl Unders Rest 3 Mins 7 Min AMRAP 5 Burpee Box Jumps Overs 10 Push Press 42.5/30kg 15 Abmat Situps Rest 3 Mins 7 Min AMRAP 15 Air Squats 10 […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean Build to a Heavy Single Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 2 Rounds 3 Pullups 3 Cleans 82.5/55kg 2 Rounds 6 Pullups 6 Cleans 2 Rounds 9 Pullups 9 Cleans Keep going until time runs out…