7-15-14
Burgener Group Warm-up 15 minutes Clean and Jerk Technique/Skill Review -then- Complete 3 Rounds For Time: 10 Clean & Jerks (135/95) Run 400 meters
7-14-14
Complete 3 Rounds For Time: 20 burpee pull-ups 20 front squats (155/105) 20 box jumps (24/20) Congratulations to all the CrossFit Virtus athletes who competed in the Summer Partner Throwdown Saturday, and thank you to all to came out to …
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7-12-14
REMINDER: BOTH BOXES CLOSED SATURDAY, JULY 12TH. PLEASE COME OUT AND SUPPORT 42 OF YOUR FELLOW CROSSFIT VIRTUS ATHLETES AS THEY THROWN DOWN AT THE PARTNER COMPETITION IN PONCHATOULA. Ponchatoula Recreation Park 19030 Ponchatoula Park, Ponchatoula, Louisiana 70454 It starts …
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7-11-14
“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 …
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7-10-14
Boat Race: Complete For time: 3 rounds of: 500 m row 400 m run Rest 3 min Athletes track their own 3-minute rest period upon completion of the 400 meter run with a continuously running clock.
7-9-14
Overhead Squat: Work up to a heavy single Then 5 rounds (manage your own clock, not for time) 7 Overhead squats (95/65) 45-second plank hold 7 Strict chest-to-bar pull-ups
7-8-14
Complete for time: 5 rounds: 10 Power cleans (135/95) 10 Burpees Then 5 rounds For Load: 3 Split press + 1 split jerk
7-7-14
For time: 21-15-9 Thrusters (135/95) Muscle-Ups Or if athlete cannot perform muscles ups, sub is: 21-15-9 Thrusters (135/95) Pull-ups Close-hand push-ups
