Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 8 Barbell Reverse Lunges 3 x 8 each leg) WOD (AMRAP – Reps) 10 rounds 20 seconds: Bar Touching Burpee’s 10 seconds: Rest
Category Archives: WOD
Crossfit – Wed, Oct 9 POWER SNATCH Power Snatch (Weight) WOD (Time) For Time Run 500m20 Hang Power Snatch 42.5/30kgRun 500m20 Push Press 42.5/30kgTime Cap 12min
Viribus CrossFit – Crossfit POWER SNATCH Power Snatch WOD (Time) For Time Run 500m 20 Hang Power Snatch 42.5/30kg Run 500m 20 Push Press 42.5/30kg Time Cap 12min
Crossfit – Tue, Oct 8 UNILATERAL MOVEMENT 1-time exercise Unilateral Movement4-5 rounds (15 mins)1/2 keeling Arnold press 8+8Single leg deadlift 6+6Dish 30s WOD (AMRAP – Rounds) OMEM 18Min 1: 18/15 Cal RowMin 2: 8 Burpee Box Jump OversMin 3: Rest
Viribus CrossFit – Crossfit UNILATERAL MOVEMENT 1-time exercise (No Measure) Unilateral Movement 4-5 rounds (15 mins) 1/2 keeling Arnold press 8+8 Single leg deadlift 6+6 Dish 30s WOD (AMRAP – Rounds) OMEM 18 Min 1: 18/15 Cal Row Min 2: 8 Burpee Box Jump Overs Min 3: Rest
Viribus CrossFit – Crossfit UNILATERAL MOVEMENT 1-time exercise (No Measure) Unilateral Movement 4-5 rounds (15 mins) 1/2 keeling Arnold press 8+8 Single leg deadlift 6+6 Dish 30s WOD (AMRAP – Rounds) OMEM 18 Min 1: 60 Single Unders Min 2: 18 Wall Ball 9/7KG Min 3: Rest
Crossfit – Mon, Oct 7 MONDAY ENDURANCE WOD 1 (Calories) Partner WODIn 15 Mins:Max Cal RowGuys switch every 15 cals girls every 10 (5 devils press before switching)rest 10 mins WOD 2 (AMRAP – Rounds and Reps) 15 Min AMRAPPartner A completes one full round before Partner B starts12 Deadlifts 70/50kg9 Box Jump Overs6 TTB
Viribus CrossFit – Crossfit MONDAY ENDURANCE WOD 1 (Calories) Partner WOD In 15 Mins: Max Cal Row Guys switch every 15 cals girls every 10 (5 devils press before switching) rest 10 mins WOD 2 (AMRAP – Rounds and Reps) 15 Min AMRAP Partner A completes one full round before Partner B starts 12 Deadlifts […]
Crossfit – Sat, Oct 5 HANDSTAND PUSH UP Handstand Push-ups (Max reps) 1-time exercise (AMRAP – Rounds) EMOM 9 Mins 1: 10 HSPU2:Plank 40s, 3: 60 single unders
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups 1-time exercise (AMRAP – Rounds) EMOM 9 Mins 1: 10 HSPU 2:Plank 40s, 3: 60 single unders