Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) AMRAP 6: 200-m jog 15 air squats 10 walking lunges 10 push-ups to downward dog 15 sit-ups 20 Spiderman lunges SPECIFIC WARM-UP Dumbbell deadlift + Dumbbell Thruster With a pair of dumbbells: 5 Deadlift with pause above the knee on the way up and down […]
Verdant CrossFit, Verdant CrossFit North – CrossFit BB: Metcon (Weight) 10 EMOM 5 Clean and Jerks 70% BB: Metcon (Weight) 6 ROUNDS Every 3 Minutes 8 Thruster 135/95 10 Cal Assault Bike Metcon (2 Rounds for reps) 5-minute AMRAP of: 30 Push Press 20 jumping lunges 10 Object Snatch Rest 5 minutes Then, repeat the […]
One of the benefits of the stay-at-home order and the social distancing protocols is the ability to maybe gain some perspective. We can see better, perhaps, what is important and what might be something that we can let go of. All of us have the ability to make those decisions for ourselves and to gain […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 2:00 Slow Pace Run 1:30 Medium Pace 1:00 Faster Pace then 10 Wall Squats then 2:00 Slow Pace Run 1:30 Medium Pace 1:00 Faster Pace Quarter Murph (Time) 400M Run 25 Pull-Ups 50 Push Ups 75 Airsquats 400M Runuse weight vest if you have one! […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 2 Rounds 10′ Crab Walk 10 Kang Squats 5 Inch Worms w/ 2 Push Ups Then 3:00 AMRAP 5 1 and 1/4 Squats 8 Groiners 20 Butt Kicks 20 High Knees HSWoD: Metcon (Time) 5:00 Cumulative Hand Stand Hold Every time you drop: 12 Gymnastics […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4 Rounds 100M Run 10 Lateral Hops Over Low Object 20 Jumping Jacks then 3 Rounds 5 Down Dog 5 ea. SL Glute Bridge 5 ea. SL good morning Metcon (3 Rounds for reps) AMRAP in: 8min AMRAP Rest 4min 8min AMRAP Rest 4min 8min […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 3 Rounds 20 Walking Lunges 10 Good Mornings 10 Object DL 10 RKBs then KB/DB/Object Warm up Metcon (Time) 3 Rounds 10 Double KB/DB Alt. Single Arm Thrusters* 10 Double KB/DB Thrusters 10 Double KB/DB Front Squat 60 Double-Unders*this is 5 thrusters on each arm. […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 3 Rounds :30 Mountain Climbers :30 Sit Through :30 Push Up to Side Plank rest 1:00 8 rounds :15 high knees :15 half burpees Metcon (Time) Support the box #2 For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees time […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) Ring Muscle Up Work without Rings! Complete 5 Rounds of the following 10 DB or KB single arm bent row (5 each arm) choose a challenging weight 10 reverse push ups/dips using a chair Rest 1:00m between rounds THEN Max set of regular push ups […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 3 Rounds 200M Run 10 Air Squats 5 Half Burpees 10 Arm Circles F/B Jenai in Quarantine aka Jenai is the worst (Time) 5 Rounds 800M Run 20 Goblet Squat 20 Burpee over Object 20 Push Press 20 OH Lunge40 Min Time Cut Off Each […]