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Month: September 2019

190919

Verdant CrossFit – CrossFit Interval Medley (Time) 500M Row 400M Run Rest 2:00 750M Row 600M Run Rest 2:00 1000M Row 800M Run Rest 2:00 400M Run 500M Row

190918

Verdant CrossFit – CrossFit Deadlift (3 3 3) 75%, 80%, 85% of 1RM Midline Couplet (Time) 21-15-9 Deadlift 225/155 Toe to Bar

190917

Verdant CrossFit – CrossFit GYM: Metcon (AMRAP – Reps) 3 Rounds 10 Candlestick to Pistol 10 Gymnastics Crunch 10 Chin Up WoD: Emily x 32 (Time) 4 Rounds 8 Bar Muscle-Ups 30′ Handstand Walk 14 Snatch**athlete’s choice: DB 50/35; KB 53/35; BB 75/55

190916

Verdant CrossFit – CrossFit Front Squat (6 6 6 ) 3 x 75% this should be heavier than last week Rough Interval (Time) 4 rounds for time 15 Front Squat (165/115) 20 Wall Ball 20/14 15 Burpee Box Jump Over Rest 2:00 (don’t short change this!)intent is challenging interval series – all movements should be […]

190915

Verdant CrossFit – CrossFit Metcon (No Measure) 3 rounds max ring row reps ;60 ring plank Metcon (Time) 4 Rounds 14 Reverse V-Ups 15 hip extension/hip drive 14 pistols

190913

Verdant CrossFit – CrossFit Front Squat Warm #1 (No Measure) 3 min row or 600m run 2×8 Cossack Squat 2×4 Strict T2B/K2E 2×12 Back Rack Forward Elbow Squat 2×3 Elbow Raises with bar on Back 2 x :30 banded tricep stretch ~12 Min Cut OFF Front Squat (6 6 6 ) 3 x 6 @ […]

190912

Verdant CrossFit – CrossFit Metcon (Time) Handstand Intervals 6 Rounds :30 on :30 off RX = on parallettes and freestandingscore is time held in HS 3:00 is max J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June […]

190911

Verdant CrossFit – CrossFit Deadlift (5 5 5) 3 x 3 @ 80% Metcon (Time) 4 Rounds 400M Run 15 Sumo Deadlift High Pull (105/85) 10 L-Pull UpsI recognize today is September 11th. I was in the 9th grade in my AP Bio classroom in Boston on 9/11. There were a number of people that […]

190910

Verdant CrossFit – CrossFit Warm-up (No Measure) Calf Raise Plate Jumps x 50 400M Run 5:00 Single/Double Under work PVC Push Jerk Progression Push Jerk (1 1 1 1) each set is 3 Push Press + 3 Push Jerk. do 4 total sets. Make the last two sets the same weight. Metcon (Time) 35 Push […]

190909

Verdant CrossFit – CrossFit Sandbag Carry (1 1 1) 200′ Sandbag Carrydo 3 unbroken carries of 200′ at the same weight Old Fashioned (AMRAP – Rounds and Reps) 11 Minutes 9 SB Thrusters 80/60* 5 SB Cleans 140/100 15 Arch to Hollow Pull Up (no butterfly) *if you drop during the thrusters 30/20 Push UpsTwo […]