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Month: May 2020

200505

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4 Rounds 10 half burpees 5 broad jumps (increase explosivity as rounds progress) then 3 Rounds 20 Lunge to Ham Stretch 5 Inch worm w/ 2 push ups at bottom Metcon (Time) 4 Rounds 400M Run 20 Jumping Lunges 2:00 Rest Metcon (Weight) 4 Rounds […]

200504

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 25 jumping jacks 20 walking lunges 10 good morning then, 3 rounds: 8 half burpee 10 kbs 20 arm circles DB SN and DB CJ Practice DB WoD 1 (AMRAP – Rounds and Reps) DB WoD#1: 12 Min AMRAP 10 Dbl DBs […]

200503

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (No Measure) 3 Rounds 15 Small WindShield Wipers or Russian Twists 5 Around the World Jelly Belly 10/10 Pistols 25 Stalder Leg Lifts (no touch) Metcon (No Measure) 3 Rounds Elbow Side Plank Twist x 8 ea. 10 Stalder Hop/Hover :30 Front Scale R/L

200520

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 BB: Magic Pill (3 Rounds for reps) Complete sets for time 3 Rounds 1:00 Alternating DB Squat Snatch (50/35) […]

200501

Verdant CrossFit, Verdant CrossFit North – CrossFit Candy (Time) 5 Rounds for time: 20 Pull-ups 40 Push-ups 60 Air Squats Warm-up (No Measure) Mile Run — 2 Rounds 20 Walking Lunges 20′ Bear Crawl 5 Inch Worm then 10 1/4 Squats 10 1/2 Squats 10 Full Squats (at bottom reach to your ears) then Pull-Up […]