Crossfit – Tue, Mar 18 DEADLIFT Deadlift (Deadlift 1×3 ( This will be a challenging weight but with total control lifting bar and putting down)) WOD (Time) For Time 27-21-18-15-12-9Wall Ball 9/7KGRussian Swings 24/16KG
Category Archives: WOD
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 1×3 ( This will be a challenging weight but with total control lifting bar and putting down)) WOD (Time) For Time 27-21-18-15-12-9 Wall Ball 9/7KG Russian Swings 24/16KG
Crossfit – Mon, Mar 17 BACK SQUAT Back Squat (Back Squat 3 x 10 ) WOD (AMRAP – Reps) 3 Rounds (goal is to stay consistent across all 3 rounds)1 min Rowing for CaloriesRest 60 seconds1 min Burpee’sRest 60 seconds1 min Double UndersRest 60 secondsScore Total Reps
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 10 ) WOD (AMRAP – Reps) 3 Rounds (goal is to stay consistent across all 3 rounds) 1 min Rowing for Calories Rest 60 seconds 1 min Burpee’s Rest 60 seconds 1 min Double Unders Rest 60 seconds Score Total Reps
Crossfit – Sat, Mar 15 POWER SNATCH Snatch (Power Snatch – double – for good technique not weight) WOD 1 (AMRAP – Rounds and Reps) 5 Min AMRAP 7 TTB 14 Box Step Ups Rest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 5 Min AMRAP 14 DB Snatch 16/12KG 28 Double Unders
Viribus CrossFit – Crossfit POWER SNATCH Snatch (Power Snatch – double – for good technique not weight) WOD 1 (AMRAP – Rounds and Reps) 5 Min AMRAP 7 TTB 14 Box Step Ups Rest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 5 Min AMRAP 14 DB Snatch 16/12KG 28 Double Unders
Crossfit – Fri, Mar 14 FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) Partner WOD- one person working at a time 15 Min Ladder 10 Cal Row 10 Thrusters, 20, 20, 30, 30, 40, 40 until time! 30/20KGRest 10 Mins WOD (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Pull-Ups 10 Burpee Box Jump […]
Viribus CrossFit – Crossfit FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) Partner WOD- one person working at a time 15 Min Ladder 10 Cal Row 10 Thrusters, 20, 20, 30, 30, 40, 40 until time! 30/20KG Rest 10 Mins WOD (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Pull-Ups 10 Burpee Box Jump […]
Crossfit – Thu, Mar 13 CLEAN Build up to 1×1 Hang Clean + Clean – for good technique not weight WOD (AMRAP – Rounds and Reps) 14 Min AMRAP5 Power Cleans 50/30kg10 Jumping Lunges15 AbMat Sit-Ups
Viribus CrossFit – Crossfit CLEAN Build up to 1×1 Hang Clean + Clean – for good technique not weight WOD (AMRAP – Rounds and Reps) 14 Min AMRAP 5 Power Cleans 50/30kg 10 Jumping Lunges 15 AbMat Sit-Ups