Viribus CrossFit – CrossFit Weightlifting Tempo Back Squat (3 x 8) Metcon (No Measure) SUPERSET 2 X 15 Bench Glute Extensions 2 x 16 Tempo Goblet Lunges 8 + 8 (4 sec lower 1 sec pause) – straight in to 10 Squat Jumps Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 20 Thrusters 42.5kg/30kg […]
Category Archives: WOD
Viribus CrossFit – CrossFit Metcon (Time) For time: 31 Push Press, 35/25kg 31 Pull-ups 31 Power Snatches, 35/25kg 31 AbMat Sit-ups 31 Toes-to-bar 31 Push-ups 31 Box Jumps, 24/20 in 31 Back Squats, 35/25kg 31 Double Unders (Unbroken) 31 Thrusters, 35/25kg 31 Lunges 31 Burpees Double-Unders must be unbroken. If athlete trips before completing 31, […]
Viribus CrossFit – CrossFit Metcon (Time) 1600m Run 9 pull ups 9 thrusters 42.5/30kg 9 Box Jumps 800m run 15 pull ups 15 thrusters 15 Box Jumps 400m run 21 pull ups 21 thrusters 21 Box Jumps
Viribus CrossFit – CrossFit Metcon (Time) 1600m Run 9 pull ups 9 thrusters 42.5/30kg 9 Box Jumps 800m run 15 pull ups 15 thrusters 15 Box Jumps 400m run 21 pull ups 21 thrusters 21 Box Jumps
Viribus CrossFit – CrossFit Metcon (Time) 12 DAYS OF CHRISTMAS 1 Deadlift 105/70kg 2 HSPU 3 Wall Balls 4 Power Cleans 60/40kg 5 Pull Ups 6 Burpees 7 KB Swings 8 Push Ups 9 TTB 10 Jumping Lunges 11 Box Jumps 12 Back Squats 60/40kg The workout is done just like the song “12 days […]
Viribus CrossFit – CrossFit Weightlifting Snatch Balance (4 X 4) Weightlifting Hang Snatch (Low Hang – Heavy 3) Metcon (AMRAP – Rounds and Reps) AMRAP 10 Mins 60 Bar Facing Burpees 30 Overhead Squats 55kg/40kg 10 Ring dips
Viribus CrossFit – CrossFit Metcon (3 Rounds for reps) AMRAP 10 Mins 15 KB Swing 15 Hang Power Cleans 42.5/30kg Rest 5 mins AMRAP 10 Mins 10 SDHP 42.5/30KG 14 KB Push Press Rest 5 Mins Run 1600m (1 mile)
Viribus CrossFit – CrossFit 1 Clean + 1 Front Squat + 1 Split Jerk (3 x 1) Metcon (AMRAP – Rounds and Reps) 9 Min Ladder 3 HSPU 3 Front Squats 60/40kg 6,6,9,9…………
Viribus CrossFit – CrossFit Gymnastics Pull-ups (Strict – Beginners to advanced (5×5)) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 TTB 16 Burpees 32 Double Unders
Viribus CrossFit – CrossFit Weightlifting Tempo Back Squat (3 x 8) Metcon (No Measure) 2 Rounds 8Tempo KB Split Lunges (left & right) 10 Squat Jumps 12 Bumper Plate Good Mornings Metcon (Weight) 5 Rounds Every 2 Mins 10 Power Cleans 60/40kg 15 Wall Ball