Month: May 2019


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


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


Verdant CrossFit - CrossFitWarm-up (No Measure)Roll all the things 6:00 Run 400M PVC Pass Through + StretchingLandmine Press (6 6 6 6)kneeling landmine press do all sets at the same weight 4 x 6 ea. arm rest :75 between setsSupine DB Row (6 6 6 6)Lay on bench on stomachLay flat on bench and do [...]


Verdant CrossFit - CrossFitWarm-up (No Measure)600m Run Lunges, Twists, Dynamic Stretches KB Deadlifts inside legs and outside legs KB Push Press Jefferson Curls Cubans and Y'sSB 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 or in a group of two [...]


Verdant CrossFit - CrossFitWarm-up (No Measure)1000m Row (increase pace while maintaining cadence through 1000m) Banded Shuffle, Banded Psoas Activator Dynamic Hamstring Stretches Reverse V UpsGranite 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 5:00

Murph Memorial Day!

Verdant CrossFit - CrossFitMurph (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 hereMurph .5 (Time)800m Run [...]


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


Verdant CrossFit - CrossFitWarm-up (No Measure)Run 400M Hinging Warm up x 2 KB DL RKBs Banded Good Morning Inchworm HSPU Warm Up and coachingDeadlift (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 bit of tape and then remove [...]


Verdant CrossFit - CrossFitWarm-up (No Measure)RollMetcon (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 TapMetcon (Time)5:00 Bar Hold *every time you drop 500M Row (consider scaling row) **time cut [...]


Verdant CrossFit - CrossFitWarm-up (No Measure)Jump Rope Warm Up OH Mobility Warm Up Pressing Warm Up Work on push press to solid torso Gymnastics Warm UpPush Press (3 )in 10 min get to heaviest triple possibleMetcon (AMRAP - Rounds and Reps)16 AMRAP 80 Double-Unders 25 Toes to Bar 10 Push Press 155/105