Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) YVONNE For Time (with a Partner) 76 Air Squats 76 KB Push Presses (24/16KG) 76 AbMat Sit-Ups 76 Wall Ball Shots (9/7KG) 76 Burpees 76 Wallball Twists (9/7KG) 76 Push-Ups 76 Kettlebell Swings (24/16KG) 76 Wall Ball Cleans (9/7KG) 800m Run with Partner
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Power Snatch + Snatch (EMOM 10 – Increasing load) Power Snatch + Snatch Metcon (AMRAP – Rounds and Reps) 3 Rounds 3 Min AMRAP 3 Power Snatch 40/25kg 5 Overhead Squats 7 Push-Ups Rest 1 Min
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Jackie 1,000 Metre Row 50 Thrusters 40/30kg 30 Pull-ups Then, 2 Rounds Run 800m Rest 2 Mins Run 500m Rest 2 Mins Run 300m Rest 2 Mins
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Beginners to Advanced) Metcon (AMRAP – Rounds and Reps) 6 Min Ladder: 30 Double Unders + 2 Power Cleans 50/35kg, then 30 +4, 30 + 6 (ascending by 2 reps on the Power Cleans each round) Rest 3 Mins 6 Min Ladder: 30 Double Unders + […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 @ 75%. Then Max Reps @ 75%) Metcon (Time) 4 Rounds for Time: Run 300m 21 KB Swings 24/16kg 12 HSPU
Viribus CrossFit – CrossFit View Public Whiteboard Power Clean + Hang Power Clean + Front Squat (Build to Heavy) Power Clean + Hang Power Clean + Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 10 Wall Ball 10 Push Ups 1 Bear Complex Cycle 50/35kg Bear complex = (power clean + front […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time 75 Lateral Pumpkin Jumps 50 Pumpkin Push Presses 75 Pumpkin Goblet Squats 50 Pumpkin Box Jumps (20 in) 75 Pumpkin Cleans Use a Wall ball (9/7kg) as your pumpkin
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Beginners to Advanced) Metcon (AMRAP – Reps) 3 Rounds 1 Min Lateral Burpee Box Jump Overs 1 Min Rest 1 Min Ab-Mat Sit Ups 1 Min Rest
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 5 @ 70%, then max reps @75% ) Metcon (AMRAP – Rounds) Every 3 Mins x 5 10 Bar Facing Burpee’s 12 Weighted lunges 50/35KG
Viribus CrossFit – CrossFit View Public Whiteboard Power Clean + Clean (EMOM 10 -Increasing Load) Power Clean + Clean Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 30 Double Unders 10 Power Cleans 50/35kg 30 Double Unders 10 T2B 30 Double Unders 10 Front Squats