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Month: February 2020

200118

Verdant CrossFit, Verdant CrossFit North – CrossFit Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Back Squat (5 5 5) 50%, 60%, 65% this is just to flush the legs make sure to roll appropriately after

021820

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Weight) 8 EMOM Russian Kettlebell Swing 15 Swings/minute Metcon (Time) 3 Rounds 5 Hip Thrust (goal is a slightly heavier weight here) 22 Toes to Bar

200217

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3) do 3 sets of 3 above workout weight! Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of […]

021720

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Back Squat (8 8 8 8) 70% Burpee Medley (AMRAP – Reps) 2 Rounds 2:00 Burpee to Bar 1:30 Rest 2:00 Burpee over Bar 1:30 Rest 2:00 Burpee Box Jump 1:30 Rest

200215

Verdant CrossFit, Verdant CrossFit North – CrossFit Worm: Metcon (Time) 4 Person Worm Workout 20 Thrusters 20 Push Press 15 Squats R 15 Squats L 20 Thrusters Metcon (Time) After an 8:00 rest 3K Row (one partner rows, 2 hang from bar, 1 holds 225/155 DL off ground)

200214

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 5 Rounds 12 Double KB Dead Squat Clean 12 Double KB Push Press 12 Pull Ups (Rx+ = 8 Bar Muscle-Ups)Dbl Dead Clean substituted for Dbl swing or Dbl Deadlift. Dbl push press substitute = floor press Metcon (Time) Rest 8:00 50 Burpees to bar for […]

200213

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 1000M Row Cossack Squats, T-Spine Stretching, Active Ham Stretches 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 2005To learn more about J.T. click herebe prepared for […]

200212

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (4 4) 4 x 83%, 4 x 88% Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 1000M Row 18 Front Squats (165/115)a rep in the row is equal to 100m

What is Intensity?!

At our most recent coaches meeting last week I stood in front of our coaches and talked about intensity. I used an anecdote from the past few weeks; one of our members asked me about cardio (read the article I wrote on this already) and before I could answer they said their heart rate would […]

200211

Verdant CrossFit, Verdant CrossFit North – CrossFit Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Shoulder Press (3) Metcon (No Measure) Post WoD: 3 rounds 300m row 10 banded good morning 8 push ups