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Month: October 2019

22
Oct
2019

191022

Verdant CrossFit – CrossFit Back Squat (5 5 5 5) Build to a heavy 5 rep squat. 20 minutes. rest 2:00 between sets. try for 5 @ 90% Metcon (Time) 75 Wall Balls 20/14 25 Burpee to Bar 6″ over head

21
Oct
2019

191020

Verdant CrossFit, Verdant CrossFit North – CrossFit Prepping for Saturday Night (Time) 5 rounds for time of: 30 Box Step Overs 20 sumo deadlift high pulls 20 Gymnastics Crunch 20-cal. row ♀ 55 lb. ♂ 75 lb. Time cap 30:00Think of the SDHP and the Row as the exact same movement.

19
Oct
2019

191019

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Metcon (Time) 6 total rounds as a pair 15/11 assault bike cal 5 sandbag ground to shoulder Rest 8:00 Metcon (Time) Solo WoD 4 Rounds for Time 6min cap 6 burpee box jump over 8 dumbbell shoulder to overhead 60/45

18
Oct
2019

191018

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 2 rounds 10 front raise 10 bent flies 10 side raise 2 rounds 5 arch to hollows 10 jumping squats 15 double unders 2 rounds Thruster Toe to bar Double under Rx: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds […]

17
Oct
2019

191017

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 3 Rounds Row 350M 5 PVC Pass Through 5 Good Morning :30 Bar Hang :30 Rack -Spine Stretch Metcon (No Measure) Small HS Work Session: 10 Standing Baby Hand Stands 12 Kneeling Baby Hand Stands 12 Kick to Foot Touch or 12 Kick to Wall […]

16
Oct
2019

191016

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Clean (3 3 3 ) 3 hang power cleans + 3 front squats do this 3 times working up in weight Metcon (AMRAP – Reps) 12 Min AMRAP 6 Hang Power Clean 165/115 6 Front Squat 165/115 8 Toes to bar 8 Chest to Bar Pull […]

15
Oct
2019

191015

Verdant CrossFit – CrossFit Deadlift (6 6 6) 3 x 6 @ 70% Metcon (Time) 35/32 Cal Row 25 Deadlift 225/155This is meant to be a sprint. But the goal is to be virtuous on the deadlifts. Demonstrate control!

14
Oct
2019

191014

Verdant CrossFit – CrossFit Metcon (Time) Chipper: Finish all reps of each movement before moving on. 200 Double-Unders 40 Toes to Bar 50 Wall Balls 40 Burpees 20 ea. Single Arm Thrusters 50/35Full workout is 20 min. in remaining time row as many meters as possible. Metcon (Distance) Rowing for Meters after finishing the metcon […]

12
Oct
2019

191012

Verdant CrossFit – CrossFit Warm-up (No Measure) Partner Warm Up Row 250M while other partner does 3 Inchworm, 4 cossack squats, 10 reverse lunge on slider PVC Squat Warm Up Partner Squat Therapy Metcon (Time) Partner Workout! 30 Back Squat 225/155 400m Farmer Carry 70/53 30 Front Squat 185/125 400m Farmer Carry 70/53 30 Overhead […]

11
Oct
2019

191011

Verdant CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 8 BB Goodmorning 8 PVC Reverse Grip Pass Through 8 Hips Down Push Up 8 BB Bent Over Row 2 Rounds 4 Muscle Snatch @ Empty Bar 4 Burpee 10 Sec Row Sprint Rest 60 sec 2 Rounds 4 Power Snatch @ WoD Weight 4 Bar […]