Category Archives: WOD

I mean, if you are gonna do it…do it real.

Saturday, 7 am crew

Sam Dunnagan – Team Functional Thickness Representing CrossFit Virtus at the Quad City Christmas Classic

Then there’s that… Scaling options for muscle-ups:  Perform the M/U to the best of your ability.  If you are proficient with 2-4 reps, then perform 2-4 reps.  DO NOT get stuck on the exercise.  Practice, attempt and move on.  If …
Read More→

5 am crew plus Jared Jones (5 am OG)

Heather & Geoffrey Daunis

Katie & Calvin Clement

Virtus Christmas Party 

Kelsey Wilkinson ~ Northshore Games

Farrah Piazza ~ Northshore Games Virtus 12 WoDs of Christmas (12) Complete for time: 12 Burpee Box Jump-overs, 24/20 (Stepping up is not allowed; stepping down is)