Month: September 2019

191001

Verdant CrossFit – CrossFit Clean (3 3 3) first set of 3 is workout weight, second set is heavier, 3rd set is even heavier. this is a squat clean. More Time (AMRAP – Reps) 12 Min AMRAP 3 Handstand Push-Ups 3 Cleans (205/135 lb) 6 Handstand Push-Ups 3 Cleans (205/135 lb) 9 Handstand Push-Ups 3 […]

190930

Verdant CrossFit – CrossFit Metcon (Time) 3 Rounds 1000 M Row 20 Overhead Squats 90/70when you are done rest 3:00 then do 500M Row 500m Row (Time) Max Effort 500m Row

190928

Verdant CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 28 Min AMRAP 600M Run 30 Box Jumps 24/20 20 Medball Clean 20/14 15 Toes To Bar

190927

Verdant CrossFit – CrossFit Push Press (1) go for a 1 rep max! Fast Times at Verdant (Time) 100 Double Unders 100 Push Press 95/65

190926

Verdant CrossFit – CrossFit 3 Min Assault Bike (Calories) no stop and go just straight up effortif you want record wattage in comments Metcon (4 Rounds for time) 4 x 500M Row rest 2:00record each 500m row separately. this is not a total time effort.

190925

Verdant CrossFit – CrossFit Warm-up (No Measure) 500M Row 8 Total Cossack Squats 4 Inch worms 12 Groiners 10 Air Squat 10 PVC Thruster 250M Row Medium 250m Row Fast Sorry! (Time) 5 rounds for time of: 21 dumbbell thrusters 15 burpees, touching target 6 inches above reach ♀ 30-lb. DBs ♂ 45-lb. DBs

190924

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 10 scap push ups on elbows 10 KB DL 10 RKBs 10 Half Burpees SB Pec Deck (1 1 1) 3 sets :30-45 hold and then max reps, increase weight each set STR: Metcon (Time) 8 Min AMRAP 8 Double KB Dead Cluster 44/35 200′ SB […]

190923

Verdant CrossFit – CrossFit Clean and Jerk (3 3 1 1 ) 75, 80, 85, 90 Metcon (Time) 12-9-6-3 reps for time of: Clean and jerks Bar muscle-ups ♀ 125 lb. ♂ 185 lb.this is meant to be heavy but should not last more than 16 min

190921

Verdant CrossFit – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here KB “DT” (Time) 5 Rounds 12 […]

190920

Verdant CrossFit – CrossFit Reverse Lunges (4 4 4 4) 4 each leg Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 20 Hand-Release Push Ups 20 Walking Lunge (KB on chest) 70/53 20 Pull-Upsthe original workout was called “Sorry!” and it has been moved to a later date