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Month: May 2020

200526

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch (3, 3, 3, 3) 4 Sets of 3 above wod weight Metcon (AMRAP – Reps) AMRAP 6 12 Box Jumps 10 Power Snatch (95/65) 8 Toe to BarRx+= 115/ 80 Goal is Speed!

052620

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Plate Hops :20on / :10off x4 2 Rounds 10 Air Squat 10 Cossack 70′ Goblet Plate Carry 70′ OH Plate Carry 5 Goblet Plate Squat Front Squat (8 8 8 8 ) do 2 KBs in front rack, try and use the same weight […]

Murph Memorial Day!

Verdant CrossFit, Verdant CrossFit North – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph […]

200524

Verdant CrossFit, Verdant CrossFit North – CrossFit ABS: Metcon (No Measure) CORE 3-4 rnds: -8-10 Side plank dumbbell Powell raise -:30 KB psoas March -:30 Ring plank (:15/arm) STR: Metcon (No Measure) Strengf 3-4 rnds: -:30 Split-stance mixed rack kB hold/side -5-8 3-sec eccentric pull-up -:30 headstand Metcon (AMRAP – Rounds) Every :30 do 3-4 […]

200523

Verdant CrossFit North – CrossFit Front Squat (5, 5, 5, 5) 60, 65, 70, 75% of Max Metcon (Time) For Time: 10- 9-8-7-6…2-1 KB Snatch/Object Snatch (44/35) Front Squat/Object Squat (95/65)Rx+: Snatch (53/44) Squats (115/85)

200523

Verdant CrossFit – CrossFit Hang Power Clean (1 1 1 1 1 1) (1 Hang Clean + 2 Front Squats) 60, 65, 70, 70, 75, 75 Metcon (Time) 6 Rounds 50 Double-Unders 15 Double DB Deadlift 70/50 10 Alt DB Snatch 50/35

200522

Verdant CrossFit, Verdant CrossFit North – CrossFit Reverse Lunge Warm Up (No Measure) 400M Run 8 inch worm 12 Walking Lunge to Hamstring Stretch 20 Hip Ups (lay on ground and drive hips towards sky) 10 ea. reverse lunge on slider 10 Cossack Squat 50′ monster shuffle 12 Air Squats KB Front Rack Box Step […]

05222020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 2:00 Row Stretch Out 3 Rounds 10 Lunge :20 Hollow Body 10 Step Up :20 Hollow Hang 5 Inch Worm Metcon (Time) 5 Rounds 10cal Row 15 Box Jump 12 Push Up – 1:00 rest b/w rounds –Push yourself each round! Record total time […]

Our COVID Experience at Verdant

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 […]

200521

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Group Stretching 1:00 each Couch stretch 1:30 Pancake 1:00 Lizard 1:00 each Twisted Cross then 3 Rounds 10 Bent T’s 10 Cubans 8 Cossack Weighted 10 Front Raises GYM: Metcon (AMRAP – Reps) EMOM 10 Odd: 4 Bar Muscle Up/Box Bar Muscle-Up/Toe-to-bar Even: 10 HSPUChoose […]