WORKOUT OF THE DAY | CrossFit Virtus | Forging Elite Fitness

3-13-15

March 13, 2015 | by cpiazza | Leave a comment

NON-OPEN COMPETITORS:

As Many Rounds As Possible in 14 Minutes:

50 Wall-ball shots (20/14)
100 Double-Unders (200 Single-Unders)

Men Use 20-lb ball to 10 feet, Women use 14-lb ball to 9 feet

FOR OPEN COMPETITORS:
As Many Rounds As Possible in 14 Minutes:

15.3
RX:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use
14-lb. ball to 9 feet

Scaled:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb.
ball to 9 feet

Masters:
100 Double-unders
50 wall-ball shots
7 muscle-ups
Men use 20-lb. ball to 9 feet, Women use 10-lb.
ball to 9 feet

Scaled Masters:
50 Wall-ball shots
200 single-unders
Men use 14-lb. ball to 9 feet, Women use 10-lb.
ball to 9 feet

3-12-15

March 12, 2015 | by cpiazza | Leave a comment

As Many Rounds As Possible in 20 mins

Teams of 2
Row 1K
100 Squats
100 Sit ups
100 Kettlebell Swings, 53/35

**Split anyway you choose

3-11-15

March 11, 2015 | by cpiazza | Leave a comment

“Goat Day”

Pick 4 exercises you want to improve on; one from each category:
1. Weightlifting
2. Gymnastics
3. Aerobic Conditioning
4. Mobility

On the minute for 20 minutes, perform each exercise, rotating between each category.
For example:

Minute 1 – Goat 1 (Clean)
Minute 2 – Goat 2 (Toes to bar)
Minute 3 – Goat 3 (Double Unders)
Minute 4 – Goat 4 (Shoulder Joint Mob)
Minute 5 – Return to Goat 1, etc…
This is the format that will be followed by all classes. Today is NOT A BEACHBODY DAY!

3-10-15

March 10, 2015 | by cpiazza | Leave a comment

On The Minute x 14 Minutes

Odd: 5 Power Cleans (135/95) + 30 Double Unders
Even: 5 Toes to Bar + 5 Wallballs (20/14)

3-9-15

March 9, 2015 | by cpiazza | Leave a comment

As Many Rounds As Possible in 15 mins:

30 Jumping Lunges
30 Kettlebell Swings, 53/35
30 Push-Ups

5-7-15

March 7, 2015 | by cpiazza | Leave a comment

CrossFit Open workout 15.2
OR…

As Many Reps as Possible in 15 mins
Teams of 2
50 Box Jump Overs
50 Burpee
50 Front Squats

-Rest 5 Minutes-
Then Repeat AMRAP 15

5-6-15

March 6, 2015 | by cpiazza | Leave a comment

For Load
Deadlift, 3-3-3-3-3

Complete for time
15-12-9 reps of:
Deadlift, 275/175
Box Jumps, 30/24

3-5-15

March 5, 2015 | by cpiazza | Leave a comment

As Many Rounds/Reps As Possible in 20 mins

Teams of 2:

50 Calorie Row
50 Double Unders
50 Burpees
50 Step Walking Lunge

3-4-15

March 4, 2015 | by cpiazza | Leave a comment

“Goat Day”

Pick 4 exercises you want to improve on; one from each category:
1. Weightlifting
2. Gymnastics
3. Aerobic Conditioning
4. Mobility

On the minute for 20 minutes, perform each exercise, rotating between each category.
For example:
Minute 1 – Goat 1 (Clean)
Minute 2 – Goat 2 (Toes to bar)
Minute 3 – Goat 3 (Double Unders)
Minute 4 – Goat 4 (Shoulder Joint Mob)
Minute 5 – Return to Goat 1, etc…

This is the format that will be followed by all classes. Today is NOT A BEACHBODY DAY!

15.1 and 15.1a Open Scores

March 3, 2015 | by cpiazza | Leave a comment

Feel free to go to games.crossfit.com and create your own custom leaderboard.