1-26-11
“Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball 10 ft target (Reps), Sumo deadlift high-pull 75 pounds (Reps), Box Jump, 20″ box (Reps), Push-press 75 pounds (Reps), Row (Calories). 1 minute rest in between rounds.
1-25-12
Skill Butterfly/Kipping Pull-ups WOD Complete 5 rounds for time of: 6 Handstand push ups 12 Chest-to-bar pull ups 24 Walking Lunge (35#)
1-24-12
Strength Front Squat (5 X 3 reps) WOD Complete 5 rounds for time of: 135 Deadlift, 9 reps 135 Hang power snatch, 6 reps 135 Overhead squat, 3 reps
1-23-12
Complete for time Run 1 mile Complete AMRAP in 10 mins of: 6 Deadlifts, 50% of 1RM 12 Toes to bar Run 1 mile Okay, we have created a CrossFit Virtus You Tube channel, CrossFitVirtus2011. We are experimenting with a …
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1-20-12
“Fran” Three rounds for time of: 21-15-9 reps Thruster, 95/65 Pull-ups Fran – 2:57 from Lindsey Smith on Vimeo.
1-19-12
Skill Pose Running Method WOD Sprint intervals (10 ea)… Athletes will sprint (down & back). Work/Rest cycle will be 15:45. Therefore, athletes will begin the next sprint at the top of the minute. There is a strict enforcement on the …
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1-18-12
Strength Every Minute on the Minute (EMOM) for 8 mins 2 Squat Cleans WOD 50 Squats 25 Barbell step ups Run 400 m 50 Burpees Run 400 m 25 Barbell step ups 50 Squats
1-17-12
Every minute on the minute 5 Push Press, 95/65 For the remainder of the minute, athletes will perform Double Unders. Your score is the least number of Double Unders performed in any given minute/round (as in TABATA scoring).
1-16-12
“Cindy” Complete as many rounds as possible in 20 mins of: 5 Pull ups 10 Push ups 15 Squats Why do I pee during double unders? Answer below! A little poor on the quality, but the content is there.
