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)

TBT ~ Virtus Christmas Party 2013

Virtus 12 WoDs of Christmas (10 & 11)

3 Rounds for time of:

10 Kettlebell Swings, 53/35

11 Calorie Row

CrossFit Virtus Prairieville Ladies

Virtus 12 WoDs of Christmas (9)

9 Wall Walks For Time

Please view standards for wall walks here:

Wall Walk Video

Virtus 12 WoDs of Christmas (8)

Tabata Sit-Ups (hands touch mat above head and touch mat at or beyond ankles)

Score is total number of reps completed in all eight rounds.

Log score using this GOOGLE FORM.

Virtus Holiday Party this Saturday

Virtus 12 WODs of Christmas (7)

7  Reps Front Squat for Load

Virtus 12 WODs of Christmas (6)

AMRAP in 6mins
6 Wall Balls, 20/14
6 Burpees

If you normally scale WBS, conduct the mini-WOD under the same conditions.

Because when you’re on top, you can do whatever you want.

Virtus 12 WoDs of Christmas (5)

For time, 50 calorie Assault Bike

Log your score using GOOGLE FORM

Bernard, Tim & Sugar ~ Bodyweight Back Squats

Virtus 12 WoDs of Christmas

4 mins, Max L-Sit

With a running clock, accumulate as much time as possible in 4 attempts of a parallette L-Sit (feet over a 45 lb plate) within 4 minutes.  You will need a partner to run a stopwatch each time you start and stop each attempt.

Log your score using the GOOGLE FORM

Cody Gros ~ Northshore Games

Virtus 12 WoDs of Christmas (3)

3 mins – Max Reps, Bodyweight Back Squats

Log your score using the GOOGLE FORM