Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Skills :Kipping focus on Kipping Skills Metcon (Weight) 5 Rounds: Every 4 Mins 300m Run 12 Bar Facing Burpee’s 9 Thrusters 42.5/30kg
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (2,2,2,2,2) Metcon (No Measure) 3 Rounds (Superset) 4 KB Windmills- each side 12-15 Tempo Bent Over Row(1,2,3) Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 15 Deadlifts 60/40 kg 15 Press Ups
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (SKILLS BASED) Metcon (AMRAP – Rounds and Reps) AMRAP 14 Mins 7 Bar Facing Burpee’s 7 Deadlifts (70/50 kg) 7 ttb
Viribus CrossFit – CrossFit View Public Whiteboard Power Clean (8) OTMEM X 5 8 TNG Power Cleans@ 50% Rest 2 Mins OMEM x 5 8 STOH @ 50% of Clean Rest 2 Mins 2 Mins on, 1 Min off x 6 Max reps GTO@35% of Clean Rest 5 Mins 30: Max Pull-Ups, rest 1 Min […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 0-6 mins Run 800m 6-16 Mins (10 Min AMRAP) Cindy 5 Pull-Ups, 10 Push Ups, 15 Air Squats Rest 3 Mins 19-27 Mins (8 Min AMRAP) 16 Front Rack Lunges 42.5/30kg 16 KB Snatch Rest 3 Mins 30-36Mins – 6 Min Ladder […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Build to a 5RM) Metcon (AMRAP – Rounds and Reps) 12 Min ARAP 20 KB Snatch 15 HSPU’s
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds 30 Ovehead Squats 21 Pull Ups Run 800 Meters
Viribus CrossFit – CrossFit View Public Whiteboard Push Press (2-2-2-2-2-2) Metcon (No Measure) NFT: 20 Mins 3 Rounds 6 HSPU’S 4 KB Windmills- Each side 12-15 Tempo Bent Over Rows (1,2,3) 60. sec Weighted Plank
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting TEMPO FRONT SQUAT (4-4-4-4-4 (3,2,1)) Tempo Front Squat Metcon (No Measure) Superset Max Pullups 30 Walking Lunges Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 30 Wall Balls 15 TTB 30 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) LUMBERJACK 20 20 Deadlifts 125kg 20 Kettlebell Swings 20 Overhead Squats 50kg 20 Burpee’s 20 Pull Ups 20 Box Jumps 20 Goblet Squats Run 400 Meters after ever excercise