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Month: September 2019

190907

Verdant CrossFit – CrossFit Plan Ahead (Weight) 20 Min AMRAP 10 deadlifts 10 strict hand stand push ups score is load of deadlift multiplied by rounds completed

190906

Verdant CrossFit – CrossFit Front Squat (5 5 5 5) 70%, 75%, 80%, 85% Wodapalooza 19.4 (Time) 150 Wallballs 20/14 75 Toes to bar Perform in any order, until completion of total work. Can be broken down or performed in any order.

190905

Verdant CrossFit – CrossFit bbcom: Metcon (Weight) Bodybuilding 3 Rounds using a barbell only 15 Bicep Curls 15 Shoulder Press 15 Bent over row Upside Down 9:00 (Time) 3 rounds for time of: 3 minutes of handstand hold in as few sets as possible (AFSAP). After each round, perform 5 burpees for each handstand set […]

190904

Verdant CrossFit – CrossFit Warm-up (No Measure) 600M Row Banded Good Morning x 8 Banded SA Press x 10 Banded Pull Aparts x 10 Banded Squat x 10 Extension Warm Up 10 RKBs 10 American KB Swing 5 Hang Jumps Learning and Practicing DB movements Thinkin’ and Movin’ (Time) 5 rounds for time: 5 strict […]

190903

Verdant CrossFit – CrossFit Warm-up (No Measure) Run 400M Banded Shuffle x 20 ea :30 Bar Hang Muscle Up Work and Set Up Hang Power Clean (5 5 5 5) work on bar cycling 4 sets of 5 above workout weight all at the same weight or slightly increasing WOWZA! (Time) 3 rounds for time […]

190902

Verdant CrossFit – CrossFit Saved by the Barbell (3 Rounds for reps) 3 rounds for max reps of: 1 minute of burpees
 1 minute of wall-ball shots 1 minute of deadlifts
 1 minute of med-ball sit-ups
 1 minute of hang power cleans
 Rest 1 minute Men: 20-lb. ball, 115-lb. deadlifts and cleans
 Women: 14-lb. ball, […]