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
Category Archives: WOD
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
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Turkish Get Up (4 + 4) Skills and include Dbl Under practice – 10 Mins Weightlifting Power Snatch (6 x 3) OMEM for 6 Mins 3 TNG Power Snatch@ 60-65% of 1RM Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Power Snatch 35/25 kg 30 […]
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Skills :Kipping focus on Kipping Skills Metcon (Weight) 5 Rounds: Every 4 Mins 300m Run 12 Bar Facing Burpee’s 9 Thrusters 42.5/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (2,2,2,2,2) Metcon (No Measure) 3 Rounds (Superset) 4 KB Windmills- each side 12-15 Tempo Bent Over Row(1,2,3) Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 15 Deadlifts 60/40 kg 15 Press Ups
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (SKILLS BASED) Metcon (AMRAP – Rounds and Reps) AMRAP 14 Mins 7 Bar Facing Burpee’s 7 Deadlifts (70/50 kg) 7 ttb
Viribus CrossFit – CrossFit View Public Whiteboard Power Clean (8) OTMEM X 5 8 TNG Power Cleans@ 50% Rest 2 Mins OMEM x 5 8 STOH @ 50% of Clean Rest 2 Mins 2 Mins on, 1 Min off x 6 Max reps GTO@35% of Clean Rest 5 Mins 30: Max Pull-Ups, rest 1 Min […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 0-6 mins Run 800m 6-16 Mins (10 Min AMRAP) Cindy 5 Pull-Ups, 10 Push Ups, 15 Air Squats Rest 3 Mins 19-27 Mins (8 Min AMRAP) 16 Front Rack Lunges 42.5/30kg 16 KB Snatch Rest 3 Mins 30-36Mins – 6 Min Ladder […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Build to a 5RM) Metcon (AMRAP – Rounds and Reps) 12 Min ARAP 20 KB Snatch 15 HSPU’s