Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Heavy 5 (Not Max) then 3×3 @ 90%) Metcon (AMRAP – Rounds and Reps) AMRAP 12 Min 9 Front Squats 42.5/30kg 9 Push Press 9 Thrusters
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 3 Strict Pull Ups, 6 Hand Stand Push Ups, 9 High Box Jumps, 12 Bumper Plate Ground to Overhead 20/10kg
Viribus CrossFit – CrossFit View Public Whiteboard 3 Position Power Clean: Floor, below Knee, above knee (Find Challenging Weight) 3 Position Power Clean: Floor, below Knee, above knee Metcon (AMRAP – Reps) 3 Rounds : In 4 mins Row 300m 12 Lateral Burpee’s into max power cleans 50/35kg rest 2 mins between rounds
Viribus CrossFit – CrossFit View Public Whiteboard Front Foot elevated KB Reverse Lunge (20 Mins) Front Foot elevated KB Reverse Lunge 8+8 superset with 8 High Box Jumps and 6 weighted pull ups Metcon (Time) Run 800m Rest 3 mins Run 500m Rest 2 mins Run 300m
Viribus CrossFit – CrossFit View Public Whiteboard Strict Hand Stand Push Ups (Skill Class) Skill Class: Strict Hand Stand Push Up. Accessory: 8 Side Plank Powell rasies each side with KB. 4 Turkish Get Ups Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 American KB Swings, 12 Toes To Bar, 9 Ring Dips
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) RYAN MURAMOTO AMRAP (with a Partner) in 40 minutes 100 Burpee Box Jump-Overs (24/20 in) 800 meter Run 100 Wall Ball Shots (9/7KG) 800 meter Run 200 Double-Unders (100 each) 800 meter Run One partner works while the other rests. Partition the […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Heavy 3 (Not max) then 3×2 @ 90%) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Box Jumps 12 Shoulder to Overhead 45/30kg 9 Pull-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 35 Min Run AMRAP Run 400m 20 Walking Lunges 10 KB Goblet Squats 24/16kg 10 Toes To Bar
Viribus CrossFit – CrossFit View Public Whiteboard Hang Power Clean + Power Clean (Moderate Challenging Weight) Hang Power Clean + Power Clean Metcon (AMRAP – Rounds and Reps) 4 Rounds 3 Min AMRAP 1 min rest. 3 Power Cleans50/35kg, 4 KB Strict Press on Right & Left 24/16kg 5 Burpee Tuck Jumps
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (Heavy 5 (Not Max) then 3×3@ 90%) Metcon (AMRAP – Rounds) EMOM x 4. Min 1. 8 Double KB Squats 24/16kg. Min 2. 8 Strict Pull-ups. Min 3. 6 Hand Stand Push Ups