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Month: May 2020

053020

Verdant CrossFit North – CrossFit Clean (2 2 2) 80, 80, 80 full clean Metcon (Time) 5 Rounds 250M Row 7 Front Squat 165/115 rest 2:00

200530

Verdant CrossFit – CrossFit Clean (2 2 2) 80, 80, 80 full clean is the goal Metcon (Time) 5 rounds 20/15 Cal Bike 7 Front Squats 165/115 rest 2:00

052920

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Gymnastics Line Drills – Toe Walks, HS Lunge + Lean, Baby HS Kicks, Bear Crawl, Crab Walk, Scorpion Practice all movements and scales. Metcon (No Measure) FLOW x3 10 Hollow Lat Pull Down :20 Handstand Hold 10 alt. SL T2B Metcon (Time) 3 Rounds […]

200529

Verdant CrossFit North – CrossFit Deadlift (5, 5, 3, 3, 5) 65, 65, 75,75, 60% Metcon (AMRAP – Reps) AMRAP 21 200m Run 200m Farmer Carry (53/44) 1 minute High Plank 7 Strict Pull UpsGoal is Fast carry

200529

Verdant CrossFit – CrossFit Deadlift (5 5 3 3 5) 65, 65, 75, 75, 60 Metcon (Time) 6 Rounds 6 SA Devil Press 8 Alt DB Snatch 10 Alt Hang DB CJ 20 Wall-ball 1:00 Plank

052820

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) YOGA AT 12PM IN GYM AND ON ZOOM!

200528

Verdant CrossFit, Verdant CrossFit North – CrossFit GYM2: Metcon (No Measure) HSPU Work #2: Shoulder Taps (taps usually are right hand to right shoulder etc.) 4 x 20 use box, wall, or do free standingscale to plank or pike HS hold with right hand to left shoulder etc. WoD: Metcon (Time) 4 Rounds 30ft HS […]

200527

Verdant CrossFit, Verdant CrossFit North – CrossFit Reverse Lunges (5, 5, 5, 5ea) 50- 55% of Back squat max Metcon (Time) 3 Rounds: For time 20 DBL KB Push Press (35/26) 100ft DBL KB OH lungeGoal is Unbroken push press Rx+= 44/35

052720

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 2:00 Row Stretch Out 5 e. Quadruped Hip Circles 10 Glute Bridge + :30 Hold Practice & Prep DL Arch/Hollow practice before MetCon. Deadlift (6 6 6 6) all at roughly 70% Metcon (4 Rounds for reps) EMOM for 16 minutes 1 – DB […]

Continuing Community During COVID

Idaho’s path toward shutdown was quite a bit longer than many other states’. We watched most of the coastal states shut down and then followed after Washington and Oregon closed. I chose to close Verdant CrossFit and Verdant CrossFit North only after an amendment was made to the original state proposal. We coached the classes […]