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Month: February 2020

200229

Verdant CrossFit, Verdant CrossFit North – CrossFit Celebrate Life WZA 2020 (Time) 50 Wallballs (30, 20lb) (10, 9ft) 40 Cal Ski 30 DB Snatches (70, 50lb) 20 Box Jump Overs (36, 30″) 15 Bar Muscle Ups Time-Cap: 10 Minutes SCALED 50 Wallballs (14, 10lb) (10, 9ft) 40 Cal Ski 30 DB Snatches (40, 25lb) 20 […]

022920

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (No Measure) COME TO CROSSFIT 9, 10AM!

200228

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (6 6 6 6 6 6) Metcon (Time) 4 rounds for time of: 400-m run 200-m farmers carry ♀ 35-lb dumbbells ♂ 50-lb dumbbellsif you can’t run 500m row

022820

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Weighted Step-ups (5 5 5 5) Do a Curtsy Squat but from a box. (5 ea.) Superset with DB Floor Press. Floor Press (10 10 10 10 ) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 20 Box Jump/Step Up 15 Toes To Bar 10 DB […]

022720

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (No Measure) STRETCHING CLASS

200227

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 500M Row 30 Push Press (96/65) Metcon (No Measure) 3 Rounds 30 Deadbug KB OH 6 Strict T2B (no head back) :30 Hollow Holdnot for time. to be done after sprint

200226

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Pull Ups (RX+ 8/6 Strict Pull Ups) 10 Sandbag Thrusters from front rack ** 10 Sandbag Thrusters over head should to shoulder ** 10 Chest to Bar Pull up (8/5 Bar Muscle Up) 100′ Sandbag Carrythis is easily […]

022620

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Time) 10 Burpee to Bar 20 DB Thrusters 15 Burpee to Bar 15 DB Thrusters 20 Burpee to Bar 10 DB Thrusters 25 Burpee to Bar 5 DB Thrusters 30 Burpee to Bar 5 DB Thrusters Core Conditioning #3 (No Measure) 3 Rounds :30 Hollow Flutter […]

022520

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (8 8 8 8 8 8 ) 2 KBs on outside of feet 6 sets x 8 reps Metcon (Time) 6 Rounds 6 Deadlifts 14 Cal Bike Rest 2:00

200225

Verdant CrossFit, Verdant CrossFit North – CrossFit Z Press (3 3 3 3 3) START LIGHT go to max 3 rep Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Hand Release Push-Ups (Rx + hands on 45/35lbs plates 7 Toes to Bar 9 Burpee to Bar