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Month: November 2019

191130

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean (2 2 2) 80, 85, 90% for 2 reps each Metcon (Time) 3 Rounds 3 Power Cleans 205/135 5 Front Squats 205/135 10/7 HSPU 6:00 Time Cap

191129

Verdant CrossFit, Verdant CrossFit North – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Thanksgiving!

Verdant CrossFit, Verdant CrossFit North – CrossFit Thanksgiving Partner WoD (Time) 1000m Row (Switching every 250m) 1200m Running (switching every 200m) 100 Burpees 100 Kettlebell Swings (1.5,1) 100 Box Jumps 100 Double Unders 1200m Running (Switching every 200m) 1000m Rowing (Switching every 250m)

191127

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5 5) 70% Metcon (Time) 6 Rounds 3 Bar Muscle Ups 10 Burpees to the Bar 9 Deadlifts (185/125)

191126

Verdant CrossFit – CrossFit Reverse Lunges (4 4 4 4) 4 on each leg! working around 40% of backsquat max SB Complex (Time) 4 Rounds 3 SB Cleans 6 SB Thrusters 9 SB Squats

191125

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Press (5 5 5) 3 x 5 @ 85% Ricky (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Pull-ups 5 Dumbbell Deadlift, 75# 8 Push Press, 135#In honor of U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, died on October 5, 2008To learn more […]

191124

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) HS Work: Head stand hold Head stand toe taps Head stand jack knives Head Stand Split Jack Knives Hand stand on parallettes The Challenge of Thompson (AMRAP – Rounds) Marshall Thompson Challenge: 4 Strict Knees to Elbow 4 Strict Toes to Bar 6 K2E 6 […]

191123

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 21-15-9 reps for time of: Bench presses Squat cleans ♀ 125-lb. bench, 95-lb. clean ♂ 185-lb. bench, 135-lb. clean

191122

Verdant CrossFit North – CrossFit Sandbag Squat (6 6 6 6 6 6) Learn the SB Squat. From the Box. Practice w/ different weights then do 6 EMOM 6 squats, same weight SB Pec Deck (1) 4 sets Hold :30 sec Max Rep Attempts

191122

Verdant CrossFit – CrossFit Front Squat (2 2 2 2) 70% across all sets Metcon (AMRAP – Rounds and Reps) 16 AMRAP 10 Sandbag Squats 100/70 10 Sandbag Push Press 10 Pull Ups 10 Toes to Bar 6 Burpees at the top of each minute including the first