Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) TILLMAN 7 Rounds for time of: 7 Deadlifts 110/70kg 300m Run 15 Strict Pull Ups 45 Second Rest
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Snatch Deadlift + Hang Snatch + Snatch + Over Head Squat (Find Challenging single for complex) Snatch Deadlift + Hang Snatch + Snatch + Over Head Squat Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 20 Double Unders 10 KB Snatch 24/16kg Rest 5 Mins Metcon (AMRAP […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20 60 Cal Row 50 Toes To Bar 40 Wall Ball 9/7kg 30 Power Cleans 50/35kg 20 Bar Facing Burpee’s Rest 6 mins Metcon (Time) Tag relay: 3 rounds Partner 1 completes 5 Down Ups then runs 400m, then […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3 X 5) Metcon (AMRAP – Reps) superset with 3 x Max Effort for quality Deficit Push-Up’s, press-ups or modified push-ups Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Push Press 50/35kg 10 Deadlifts 15 Box Jump Overs
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Toes-To-Bar (Focus on efficiency) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP Run 400m 8 Toes To Bar 12 Over Head KB Lunge 24/16kg 8 Chest To Bar Pull Ups 12 Over Head KB Lunge
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (3-3-3-2-2) Metcon (AMRAP – Rounds and Reps) Open WOD 15.4 AMRAP in 8 minutes 3 Handstand Push-Ups 3 Power Cleans 60/40kg 6 Handstand Push-Ups 3 Power Cleans 9 Handstand Push-Ups 3 Power Cleans 12 Handstand Push-Ups 6 Power Cleans 15 Handstand Push-Ups 6 Power Cleans […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 X 6) Metcon (AMRAP – Reps) 6 rounds 30s Air Squats 30s Rest 30s Bar Touching Burpee’s 30 s Rest
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) “Marguerita” 50 Rounds for Time 1 Burpee 1 Push-Up 1 Jumping-Jack 1 Abmat Sit-Up 1 Strict Handstand Push Up
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (15 Mins to establish a heavy 3 TNG Power Snatch) Metcon (AMRAP – Rounds and Reps) 10 Min ladder 1 Power Snatch 45/30kg 2 C2B Pull-Up 2 Power Snatch 4 C2B Pull-Up 3 Power Snatch 6 C2B Pull-Up 4 Power Snatch 8 C2B Pull-Up 5 […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP Split rep’s anyway with partner 3 Toes To Bar 3 Clean & Jerk 50/35kg 10 KB Swings after each round 24/16kg 6 + 6 + 10, 9 + 9 + 10-, 12 +12 + 10- etc Rest 7 Mins […]