Category Archives: WOD

Viribus CrossFit – Crossfit MONDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Partner WOD’s * As a team of 2 alternate each movement with your partner* AMRAP 16 Mins 10 TTB 8 Deadlifts 60/ 40kg 6 KB Goblet Squat 24/16KG Rest 8 Mins WOD 2 (AMRAP – Rounds and Reps) 16 Min AMRAP 10 […]

Viribus CrossFit – Crossfit MONDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Partner WOD’s * As a team of 2 alternate each movement with your partner* AMRAP 16 Mins 10 TTB 8 Deadlifts 60/ 40kg 6 KB Goblet Squat 24/16KG Rest 8 Mins WOD 2 (AMRAP – Rounds and Reps) 16 Min AMRAP 10 […]

Crossfit – Sun, Nov 3

Viribus CrossFit – Crossfit

Crossfit – Sat, Nov 2 CLEAN Clean (Take 15 mins to build to a heavy-ish.. Clean + Hang Clean) WOD (Time) For Time Run 500m30 Bar Facing Burpee’s Into 4 Rounds15 Front Squats 40/25kg60 Double Unders(10 min cap)

Viribus CrossFit – Crossfit CLEAN Clean (Take 15 mins to build to a heavy-ish.. Clean + Hang Clean) WOD (Time) For Time Run 500m 30 Bar Facing Burpee’s Into 4 Rounds 15 Front Squats 40/25kg 60 Double Unders (10 min cap)

Viribus CrossFit – Crossfit CLEAN Clean (Take 15 mins to build to a heavy-ish.. Clean + Hang Clean) WOD (Time) For Time Run 500m 30 Bar Facing Burpee’s Into 4 Rounds 15 Front Squats 40/25kg 60 Double Unders (10 min cap)

Crossfit – Fri, Nov 1 PUSH/ PULL Bench Press (Bench Press 3×5 Weighted Pull-Up’s 3×5 ( Use Wall Ball as weight- push for weighted with those capable)) WOD (AMRAP – Rounds and Reps) 5 Min AMRAP10 KB Hang Clean & Jerk (5+5)8 C2B Pull-upsRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 5 min […]

Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (Bench Press 3×5 Weighted Pull-Up’s 3×5 ( Use Wall Ball as weight- push for weighted with those capable)) WOD (AMRAP – Rounds and Reps) 5 Min AMRAP 10 KB Hang Clean & Jerk (5+5) 8 C2B Pull-ups Rest 5 Mins WOD 2 (AMRAP – Rounds and Reps) […]

Crossfit – Thu, Oct 31 BACK SQUAT Back Squat (Back Squat 3×6 Front Rack BB Step Up’s 3 x 8 each leg ) WOD (AMRAP – Reps) WOD In 9 MinsRow 1000m50 Barbell Thrusters 20/15kginto max bar hop burpee’s (score)