Monthly Archives: June 2018

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Please arrive 30 minutes before category start time to review standards etc 1PM Ladies Beginner Workout- 1 Round for time 50 Deadlift 35kg 50 Wall Balls 5kg 40 Deadlift 40 KB swings 8kg- Russian 30 Deadlift 30 Pull ups- band assisted/ off box 60 20 Deadlift […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 FR Lunges 30/40 20 m Bear Crawl Rest 4 Mins 9 Min AMRAP Row/ run 150m 15 KB Swings 15 Push-Ups Rest 4 Mins 9 Min AMRAP 30 Double Unders 20 Bumper Plate GTO 10 Burpee Plate Jump […]

Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (Deadlift 3×10 @ 67.5%) Upper body push superset- 3×10 HSPU Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Box Jumps 10 SDHP 40/30kg Run 400m

Viribus CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds) 10 Rounds: every 5 mins run 500m + 15 burpee’s

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean + STO + Hang Power Clean (Every 90 seconds x 8 @ 70% +) Every 90 seconds x 8 @ 70% + Metcon (AMRAP – Rounds and Reps) Partner WOD – 12 mins AMRAP 50/70 kg Deadlift, 12 reps 50/70 kg Hang power clean, 9 […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 3×10 @ 67.5%) Upper body pull superset- 3×10 bent over row Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 24 Hang Power Cleans 42.5/30kg 24 Wall Ball

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) “LUMBERJACK 20” For Time 20 Deadlifts (110/60 ) 400 meter Run 20 Kettlebell Swings (24/16) 400 meter Run 20 Overhead Squats (50/30 ) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Heavy single) Metcon (Time) 3 rounds 15 Burpee’s 15 Overhead Squats 42.5/30kg Run 400m

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 8 rounds 1. 12 Push Press 40/25 2. 5 pull Up 3. 12 KB snatch 4. 10 Burpee Box Jump Overs 5. Rest

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Deadlift 3×10 @65%) superset with upper body push- 3X 10 weighted push ups (5/10 plate) Metcon (AMRAP – Rounds) 4 Rounds, every 4 minutes: Row 250m or run 200m 15 HSPU