Viribus CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 0-12 Mins 6 Ring Dips 12 Burpees 24 Wall Ball 12-20 Mins Run 800m 20-32 Mins 4 Strict Press 35/25kg 8 SDHP 32-40 Mins Run 800m 12Front Squats
Category Archives: WOD
Viribus CrossFit – CrossFit 1 Clean + 1 Front Squat + 1 Split Jerk (Heavier than previous week) 1 Clean + 1 Front Squat + 1 Split Jerk Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 50 Double Unders 30 Air Squats 20 Push Press 42.5/30kg
Viribus CrossFit – CrossFit Gymnastics Ring Dips (Beginners to Advanced 5×5) Metcon (AMRAP – Rounds and Reps) 6 MIN AMRAP 6 C2B Pull Ups 12 KB Push Press Rest 4 Mins 6 Min AMRAP 12 Hand Release Press Ups 18 KB Swings
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 […]
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)