Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP WITH A PARTNER(40 mins) 50 Burpees 400m Run 50 KB Swing 24/16kg 400m Run 50 Pull Ups 400m Run 50 Push Ups 400m Run Split workout between partners as needed. Run Together
Monthly Archives: December 2018
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 7 oh Squats 7 Bar Over Burpees 7 Front Squats 7 Bar Over Burpees 7 SDHP 7 Bar Over Burpees Rest 5 Mins 3 Mins Max effort on Wallballs
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM 30 Mins 5 Rounds Min 1- 12 Push Press 52.5/35kg Min 2 -12 Box Jumps Min 3- 12 Sit ups Min 4 -12 Ttb Min 5 -12 Hang Power Cleans 52.5/35kg Min 6 Rest Rest 3 mins With a partner row 2912m
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) THE BATMAN For Time Buy-In: 100 Air Squats 50-40-30-20-10 Reps Box Jumps (24/30 in) Wall Ball Shots (9/7kg) Kettlebell Swings (24/16 kg) 300M Run Buy-Out: 4 Rounds of 5 Deadlifts (70% max)
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) BLANCHARD 4 Rounds for Time 800 meter Run 32 Jumping Air Squats 32 Lunges 32 Abmat Sit-Ups 32 Burpees
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time Partner Wod 100 Push Press 52.5/35kg 100 Box Jumps 100 Front Squat 100 T2B 100 Thrusters Every time partner change over both perform one synco Burpee
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ‘The Murph’ 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting SNATCH (1 X 10) Every 2 Mins (10 rounds) 1 Hang Snatch +1 Snatch buildingBuilding Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Hang Snatch 42.5/30kg 7 HSPU
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 Rounds 1 Min AMRAP 1 min Rest 5 Wall Ball 5 Burpee’s rest 5 mins in 10 Mins run 800m remainder of time ascending ladder 3’s 3 TTB, 3 OH Squats 45/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Working towards HSPU and Progressions) Metcon (AMRAP – Reps) Row 1K rest 5 mins 3 mins Max Bar Toching Burpee’s