Month: May 2019


Verdant CrossFit – CrossFit Warm-up (No Measure) Say happy birthday to Kevin! Metcon (Weight) 3 x 20 (total) Lunges w/ weight rest :60 Metcon (AMRAP – Reps) 3 Rounds 3:00 of work 500m row + Max Man makersreps is number of manmakers


Verdant CrossFit – CrossFit Warm-up (No Measure) Run 400M Row 500M FAST PVC Clean and Jerk Warm Up Barbell Warm Up to slightly over CJ Muscle Up Clinic Metcon (AMRAP – Rounds and Reps) 13 Min AMRAP 3 Muscle-Ups 10 Full Clean and Jerk 135/95 Rx+ 185/125


Verdant CrossFit – CrossFit Warm-up (No Measure) Roll all the things 6:00 Run 400M PVC Pass Through + Stretching Landmine Press (6 6 6 6) kneeling landmine press do all sets at the same weight 4 x 6 ea. arm rest :75 between sets Supine DB Row (6 6 6 6) Lay on bench on […]


Verdant CrossFit – CrossFit Warm-up (No Measure) 600m Run Lunges, Twists, Dynamic Stretches KB Deadlifts inside legs and outside legs KB Push Press Jefferson Curls Cubans and Y’s SB Thruster (3 3 3 3 ) 4 attempts to work to heavy triple, record any double you make! Partner(ish) March (Time) This can be done individually […]


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 […]

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 […]


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


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 […]


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 […]


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 […]