Month: June 2019

190701

Verdant CrossFit - CrossFitWarm-up (No Measure)Warm UpLinear Progression Week #3 (Weight)1xKB Linear Progression Week #3 33 Reps every 3 Minutes 2 total sets per arm for a total of 12 minutesMetcon (Time)4 Rounds 4 SB Cleans 8 Toes to Bar 16 Pull ups 100' SB Carry

190629

Verdant CrossFit - CrossFitWarm-up (No Measure)Warm UpPush Jerk (3 3 3 )75, 80 ,85Snatch and Press (Time)80 DB Snatch, 100 / 70 lb. 40 Strict HSPU M/F Pairs

190628

Verdant CrossFit - CrossFitWarm-up (No Measure)Warm UpBecause (Time)42-30-18 Cal Row 21-15-9 T2B 100’ walking lunge after each round 50/35 dbs

190627

Verdant CrossFit - CrossFitWarm-up (No Measure)6 Min Roll Banded Shoulder Distractions (three different positions) :30 600M Run 2 Rounds 8 Cossack Squats 8 Good Morning

190626

Verdant CrossFit - CrossFitWarm-up (No Measure)750M Row Squat Therapy 25 Air Squats Front Rack StretchesFront Squat (3)work to 3 reps at 90% make sure to cool down after the workout!Radmar: Rad Dad (AMRAP - Rounds and Reps)Our dear friend and long time member, Radmar Jao is leaving Boise. We will miss him and his amazing [...]

190625

Verdant CrossFit - CrossFitWarm-up (No Measure)500M Row 2 Rounds 20 RKBs 8 PVC Pass Through 5 Seated against wall Cubans 10 OHS Power Snatch Demo and PracticePower Snatch (4 4 4)3 sets of 4 reps at 80% - done in singles, no need to do unbrokenIsabel (Time)For Time: 30 Snatches, 135# / 95#

190624

Verdant CrossFit - CrossFitWarm-up (No Measure)400m Run Partner Ham Resist Drills 15 ea. Wall Ham Pull x 15 ea. Jump Rope Drills: Jog in place w/ rope Run w/ RopeEngine Intervals (Time)4 Rounds In 5:00 do the following 200M Run 250 M Row 12/10 Cal BikeBack Squat (20 Rep)load up ~60% depending on feel and [...]

190622

Verdant CrossFit - CrossFitDeadlift (5)4 EMOM above WoD weight 5 reps/minuteTeam Mule (Time)21-15-9 Synchronized Deadlift, 315 / 225 lb. Synchronized Burpee Pull Up M/M F/F pairs Rogue Invitational WoDWoD Weight Needs to be something you can rep without form breakdown

190621

Verdant CrossFit - CrossFitPower Clean (3 + 3)hang power clean + push jerk is the goal for today 3 hang power cleans then 3 push jerk without dropping at same weight 3 sets @ 85%Barbell All Day (Time)8 Rounds 8 Hang Power Clean 75/55 8 Thruster 8 Push Jerk Rx+ 115/85

190620

Verdant CrossFit - CrossFitWarm-up (No Measure)Smash some sore spots for 5 Min 400M Run 3 Rounds (we started at 15 then went to 18, scale accordingly pls) 20 Gymnastics Crunch 20 SL T2BMetcon (No Measure)Building Strength on Rings: 6 x Low Ring Plank Hold :20/:10 6 x High Ring Top Hold :08//:08 4 x High [...]