Category: Uncategorized

Murph Memorial Day!

Verdant CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Murph […]

190526

Verdant CrossFit – CrossFit Warm-up (No Measure) 1000m Row (increase pace while maintaining cadence through 1000m) Banded Shuffle, Banded Psoas Activator Dynamic Hamstring Stretches Reverse V Ups Granite Games 1 (Time) 30 Box Jump Over 24/20 25 Deadlifts 225/145 20 Bar Facing Burpees rx+ = 255/165 and 30/24this is a true sprint, goal is under […]

190525

Verdant CrossFit – CrossFit Metcon (Time) A Most Fun Partner WoD. Many good times. Being friend and self for maximum effect.

190524

Verdant CrossFit – CrossFit Warm-up (No Measure) Run 400M Hinging Warm up x 2 KB DL RKBs Banded Good Morning Inchworm HSPU Warm Up and coaching Deadlift (3 3 3) 3 x 3 @ 83% Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsRX = regional standard HSPU. Don’t write on walls just use small […]

190523

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll Metcon (No Measure) Back to Basics Pistol Progression Lunge – Lunge with leg up – Pistol 15 reps on each leg of hardest position that can be replicated correctly 30 Lunge to HS 30 HS Shoulder Tap Metcon (Time) 5:00 Bar Hold *every time you drop 500M […]

190522

Verdant CrossFit – CrossFit Warm-up (No Measure) Jump Rope Warm Up OH Mobility Warm Up Pressing Warm Up Work on push press to solid torso Gymnastics Warm Up Push Press (3 ) in 10 min get to heaviest triple possible Metcon (AMRAP – Rounds and Reps) 16 AMRAP 80 Double-Unders 25 Toes to Bar 10 […]

190521

Verdant CrossFit – CrossFit Warm-up (No Measure) Row 650M (500m slow and 150m fast) Airsquat Warm up Lapping bag with a squat and with the carry. Triage squat or carry issues Sandbag Squat (5 5 5 5 5) 5 EMOM 5 Squats + 50′ SB Walk same weight Metcon (Time) 5 Rounds 5 SB Cleans […]

190520

Verdant CrossFit – CrossFit Warm-up (No Measure) 600M Run Walking Lunge Skipping Plate Jumps Partner hamstring resistance, bunny hop to ham pull after run – cindy warm up Metcon (Time) 3 x 400M Run 1 x 400M Run w/ weight vest rest :60 not a sprint, working on good running and trying to hit our […]

190518

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 Rounds Row 8 Cal 8 Reverse V-Up 8 Jumping Air Squat Movement Specific Warm up – T2B, BJO, Wall Ball, Row Metcon (Time) 50 Cal Row 50 Wall Ball 50 Box Jump Over 50 Toes to Bar 50 Box Jump Over 50 Wall Ball 50 Cal Row […]

190517

Verdant CrossFit – CrossFit Power Snatch (3 + 3) Work to 2 sets of 3+3 at 85% of Powersnatch 3 Powersnatch, drop after each snatch, on final snatch do 3 Overhead squats Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 6 Power Snatch 10 Overhead Squat 8 Burpees