Month: May 2020

200514

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 1:00 Pancake Stretch 1:00 Couch Stretch ea. :30 TSpine Stretch then 2 Rounds 8 Cossack Squats 8 Reverse Lunge 20 Zombie Walks 20′ Bear Crawl Floor Press (Max) 3 Rounds Hold Object :45 over chest then do max reps . Metcon (No Measure) 3 Rounds […]

200513

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 3 rounds of: 30-seconds of jumping jacks 10 gymnastics crunch 10 push-ups to a side plank 6 Cossack squats Metcon (Time) 21-15-19 Alt Single Arm Devil Press Box Jumps/Step Ups/Jumping Jacksgoal is to be fast! Metcon (No Measure) 4 Rounds 10 Z Press 20 Russian […]

May 6th Email to Verdant Members

This is an email that I sent on May 6th. It was at a low point in our nation’s response to COVID-19 and I felt like it was necessary. “I have gotten a lot of emails, texts, and IMs asking the same questions: “When do we open? What are we going to do for Murph/classes/training?” […]

200512

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 2:00 Tabata Object Hop 2:00 Tabata Lateral Hop 2:00 Tabata Mountain Climbers … 3 rounds 10 Scap Push ups 10 Floor Press 5 Inchworms … 5 of everything in WoD fast The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, […]

200511

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Tabata Jumping Jacks 3:00 3 Rounds 10 Scap Push-Ups 10 Push Press (if possible based on equipment) 10 Good Mornings (weighted if possible) Metcon (Time) 5 Rounds for time 15 OH Squats 95/55* 200m run 10 kipping HSPU** 6 alternating DB snatches 50/25*** 18 min […]

200510

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Gymnastics 9:30AM!!! 6 minutes 40s burpees: 20s rest (slow and steady) 30s shoulder rotation forward 30s shoulder rotation reverse 10 steps (5 each leg) walking lunge into 3 sec hurdler stretch 15x each arm light and slow dumbbell single arm high pull 10 steps (5 […]

200509

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) WARM-UP: ⁣ 1:00 Per Movement⁣ -Alternating Leg Single Unders (or single leg hopping in place)⁣ -Jumps to low object⁣ -Plank Up Down Broad Jumps⁣ -Alt Leg Samson Stretch⁣ -then-⁣ 8/8 Cossack Kang Squats⁣ 30 Shoulder Taps from high plank/pike/handstand (your choice)⁣ 8AMBB: Cluster (2 2 […]

200508

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 5:00 of: 5/5 Lunges (any kind) 30 jumping jacks Then 2 rounds 6 ea groiners :30 side plank 5/5 glute bridge 10 scrap push ups Metcon (Time) 3 Rounds 10 Burpees 20 Box Jumps/Step-Ups 3 rounds 20 Air Squats 20 Jumping Lunges 3 Rounds 50 […]

200507

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) WARM-UP: 4:00 of: 20′ Bear Crawl 5/5 Reverse Lunges 20′ Backwards Bear Crawl 5/5 Side Lunges -then- 2x: :15 Piked Handstand Hold :15 Crow Pose WoD1: Metcon (Time) 5 rounds: 10 push-ups 10 biceps curls 50 Double-Unders (or Mountain Climbers) WoD2: Metcon (AMRAP – Rounds […]

200506

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4:00 of: 5 1 & 1/4 Air Squats 10 Good Mornings 3/3 Vertical Jumps to Lunge Landing -then- 2x: 5 Kang Squats 5 Slow Push Ups Magic Pill (3 Rounds for reps) Complete sets for time 3 Rounds 1:00 Alternating DB Squat Snatch (50/35) 1:00 […]