Category Archives: WOD

Viribus CrossFit – Crossfit SNATCH Snatch ( 1- 3 min:2 Power Snatches every minute Rest 3-4 min 4- 8 min: 2 Full Snatches every minute Rest 8-9 min 9- 15min: 1 Snatch every 2 min ) METCON (AMRAP – Rounds and Reps) Workout 6 Min AMRAP 12 KB Hang Clean & Jerk (6+6) 24/16KG 6 […]

Crossfit – Thu, Sep 12 FRONT SQUAT Front Squat (Front Squat 4×8 @same weight- heavier than last week) METCON (AMRAP – Rounds) Every 4 mins x 410 Front Rack Lunges 30kg/20kg20 Russian Swings 24/16KG30 Wall Ball 9/7 KGScore will be out of 4 complete rounds

Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Front Squat 4×8 @same weight- heavier than last week) METCON (AMRAP – Rounds) Every 4 mins x 4 10 Front Rack Lunges 30kg/20kg 20 Russian Swings 24/16KG 30 Wall Ball 9/7 KG Score will be out of 4 complete rounds

Crossfit – Wed, Sep 11 PUSH PRESS Push Press (Push Press 4×12 at same weight- heavier than last week) METCON (AMRAP – Rounds and Reps) 15min AMRAP Run 500m 10 KB Push Press 24/16kg 20 Air Squats

Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 4×12 at same weight- heavier than last week) METCON (AMRAP – Rounds and Reps) 15min AMRAP Run 500m 10 KB Push Press 24/16kg 20 Air Squats

Crossfit – Tue, Sep 10 TUESDAY ENDURANCE ENDURANCE (AMRAP – Rounds and Reps) In Pairs- You go I go0-20 Mins AMRAP- share10 KB overhead lunges 16/12KG20 TTB40 Double Unders/ 80 Single Unders 20-27 Mins Rest WOD 2 (AMRAP – Reps) 27-33 Mins6 Rounds1 Min of Burpee Box Jump Overs- alternate each round

Viribus CrossFit – Crossfit TUESDAY ENDURANCE ENDURANCE (AMRAP – Rounds and Reps) In Pairs- You go I go 0-20 Mins AMRAP- share 10 KB overhead lunges 16/12KG 20 TTB 40 Double Unders/ 80 Single Unders 20-27 Mins Rest WOD 2 (AMRAP – Reps) 27-33 Mins 6 Rounds 1 Min of Burpee Box Jump Overs- alternate […]

Crossfit – Mon, Sep 9 DEADLIFT Deadlift (Deadlift 4×8 at same weight, should be heavier than last week.) WOD (AMRAP – Rounds and Reps) 7 min ladder 4-8-12-16 etc Wall Ball 9/7 KG KB Power Clean 20/12 KG

Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 4×8 at same weight, should be heavier than last week.) WOD (AMRAP – Rounds and Reps) 7 min ladder 4-8-12-16 etc Wall Ball 9/7 KG KB Power Clean 20/12 KG

Crossfit – Sat, Sep 7 HANDSTAND PUSH UP Handstand Push-ups (Technique to find most challenging scaling option ) METCON (AMRAP – Rounds and Reps) 12 Min AMRAP Buy in run 500m 7 Toes To Bar 14 Wall Balls 21 AMexican KB swings 24/16kg