Month: July 2019

190801

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 Rounds easy flow: 4 PVC Around the Worlds 4 KB Windmills 6 x Ground to Tabletop 5 Min Roll Rough Spots 400M Run Metcon (Time) Core Conditioning 3 Rounds L Sit/Tuck Sit x :30 Stalder Leg Lift x 20 Star Plank x :30 ea. Single Leg T2B […]

190731

Verdant CrossFit – CrossFit Warm-up (No Measure) General Warm Up: Bear Crawl Forward/Backward Crab Walk Sink Stretch 50, 40, 30, 20, 10 UB Double Unders Specific Warm Up: Scap PushUps or Cubans or Ys/Ts/Is (class dependent) HSPU Set up and Progressions Muscle Up Set Up and Progressions Meanstreets Special 2.0 (Time) 90 Russian KBs 70/53 […]

190730

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 Rounds Row 250M Shuffle 10 R/L 8 Reverse Lunge 8 Air Squat then Snatch Progression: Snatch DL to MT SN DL to Extension MUSN OHS Snatch Snatch (5 5 5 5) 65, 65, 70, 70, 75 goal is full snatch if you power snatch please enter it […]

190729

Verdant CrossFit – CrossFit Warm-up (No Measure) Walking Lunges x 20 Cossack Squats x 4 ea. 200M Run Skipping, Fast Skipping, Shuffle Air Squat, Ball Squat Med Ball Clean Progressions Kinda “Kelly” (Time) 3 Rounds 600M Run 20 Medball Clean 20/14 20 Box Step Overs 24/20

190727

Verdant CrossFit – CrossFit Metcon (Time) 21 Back Squats 135/95 2 Legless rope Climb 16 Back Squat 185/125 2 Legless Rope Climb 10 Back Squat 225/155 2 Legless Rope Climb 5 Back Squat 275/205 2 Legless Rope Climb

190726

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200M Run 10 Air Squats 3 ea. scorpions Clean Progression: CL Deadlift to Mid Thigh Clean Extension w/ shrug Muscle Clean Front Squat Hang Clean Clean Clean (4 4 2 2) 65, 70, 85, 85 Tough it Out (Time) 3 Rounds 400M Run 12 Squat Cleans […]

190725

Verdant CrossFit – CrossFit Warm-up (No Measure) 5 min roll 3 Rounds 5 half burpees 12 walking lunges 2 inch worms Bar Work 1 (No Measure) Arch to Hollow on Ground 3 sets of creating good shapes w/ ~:10 holds Bar Work: 3 x 6 arch to hollow w/ 2 sliders between feet* (3 Arch […]

190724

Verdant CrossFit – CrossFit Warm-up (No Measure) General Warm Up 2 Rounds Row 500m 5 PVC Pass Through 5 Push Ups 5 Good Morning Specific warm up Deadlift Progression warm up to 2 sets of 5 above heaviest WoD weight Arch to hollow x 8, (arch to hollow x 2 +1 pull-up)x4 HSPU progresssion Warm-up […]

190723

Verdant CrossFit – CrossFit Warm-up (No Measure) Row 650M 2 Rounds 4 Inch Worm 8 Good Mornings 10 Air Squats Hiking KB RKBs KB Snatch Progression SB Progressions Metcon (Weight) 8 EMOM 13 KB Snatches (more weight than last time!) This Could be Worse (Time) 6 ea. Dead KB Squat Snatch* 12 Sandbag Thruster (80/60) […]

190722

Verdant CrossFit – CrossFit Warm-up (No Measure) 600M Jog 2 Rounds 8 Calf Raises 8 Ham Sliders 8 Lunge to Ham Stretch Single-Unders w/ proper “pull and fall” tech Running with jump rope x 4arms are always at 90! Metcon (Time) 6 x 200M RunPretend like this is a mile. Rest :30 or :45. You […]