Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds 30 Ovehead Squats 21 Pull Ups Run 800 Meters
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Push Press (2-2-2-2-2-2) Metcon (No Measure) NFT: 20 Mins 3 Rounds 6 HSPU’S 4 KB Windmills- Each side 12-15 Tempo Bent Over Rows (1,2,3) 60. sec Weighted Plank
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting TEMPO FRONT SQUAT (4-4-4-4-4 (3,2,1)) Tempo Front Squat Metcon (No Measure) Superset Max Pullups 30 Walking Lunges Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 30 Wall Balls 15 TTB 30 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) LUMBERJACK 20 20 Deadlifts 125kg 20 Kettlebell Swings 20 Overhead Squats 50kg 20 Burpee’s 20 Pull Ups 20 Box Jumps 20 Goblet Squats Run 400 Meters after ever excercise
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (1 HEAVY) 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Split Jerk – Find a heavy Metcon (AMRAP – Rounds and Reps) 7 Mins AMRAP Squat Clean & Jerk 75/50kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 0-7 Mins AMRAP 10 Overhead Squats 42.5/30kg 10 SDHP 7-13 Mins Rest 13- 20 Mins AMRAP 10 Pull-Ups 20 KB Snatch 20-26 Mins Rest 26-33 Mins AMRAP 20 Burpee’s 60 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Build up to a Heavy Single) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 15 Power Snatch 35/25kg 9 HSPU Run 200m
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOM MIN 1: 5 Deadlifts 125/90kg MIN 2: 15 Wall Balls MIN 3: 15 Box Jumps MIN 4: Run 200m MIN 5: Rest
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (4-4-4-4-4) Bent Over Row (3 x 12) Tempo Bent Over Row(1,2,3) 3 x 12 Metcon (Time) 2 Rounds 30 Hang Power Cleans 40/30/kg 30 Front Squats 30 Push Press
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting TEMPO FRONT SQUAT Front Squat 6-6-6-6 (3,2,1) Metcon (No Measure) Superset 3 x MAX Pull Ups 10+10 KB Single Leg Deadlift Metcon (AMRAP – Rounds and Reps) OMEM 10 9 Burpee’s 6TTB