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Month: July 2020

200731

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Cleans (3, 3, 3 ) Take 10 minutes to complete 3 sets of 3 above workout weight. WOD: Metcon (Calories) 5 3:00 Rounds: 10 Hang Power Cleans (95/65) 10 Thrusters Then in Remaining Time Row Max Calories* Rest 3:00*Score is total calories rowed.

07312020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3:00 of: 20 Jumping Jacks 20 Front Jacks :10 Side Plank/Side -then- 3x 5/5 Windmills 5/5 Bird Dogs 5/5 Single Leg Glute Bridge Hip Thruster (10 10 10 10 ) make sure to use a peanut Metcon (AMRAP – Rounds and Reps) Complete as […]

200730

Verdant CrossFit North – CrossFit ABS: Metcon (No Measure) Not For Time: 4 Rounds 10 Push- up+ Sit Through 10 Quadruped Heel Taps 30 ft Quadruped Crawl GYM: Metcon (No Measure) Not For Time: 3 Rounds 3 Wall Walks 10 Shoulder Taps 2 Wall Facing Handstand Push- ups Metcon (No Measure) Coach led stretching in […]

200730

Verdant CrossFit – CrossFit Rings: Metcon (Time) 5 Rounds Low Ring Plank Hold :30 10 Ring Push-Ups Rest :60 Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP (not for time) 5 Partner GHR 30 Flutter Kicks from Hollow (Hold KB over chest w/ straight arms) 12 Strict toe-to-bar (only go half way up) :30 […]

07292020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 4:00 of: 20 Shoulder Taps from High Plank 20′ Bear Crawl 10 Scap Push Ups 10 Knee Push Ups -then- 2x: 5/5 Twisted Cross 5 Up Dog/Down Dog Metcon (Time) 5 rounds 500 m row 30 air squats 30 lunges 30 push press 30 […]

200729

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Press (4, 4, 4, 4) Build to heavy set of 4 WOD: Metcon (Time) For Time: 3 Rounds 200m Run 8ea Dumbell Push Press (70/55) 12 Supinated Body Supinated Grip Ring Rows

200728

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch+ 2 Overhead Squats+ Snatch Balance (1, 1, 1, 1 ) 1= 1 complexIn 12 minutes build to heavy complex. WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 21 30 Medball Box Step Overs (24/20)(20/14) 7 Bar Muscle- ups 14 Hang Power Snatch(95/65) 14 Overhead SquatsRx+= Ring […]

07282020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) WARM-UP: :20 on/:10 off, 2 Rounds per exercise: -Plate Hops or Bunny Hops -Single Leg Plate Hops or Single Leg Hopping -Quarter Squat Jumps -then- 5/5/5 Prone I/Y/T Bulgarian Split Squat (8 8 8 8 ) # is for each leg. use light weight […]

200727

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5, 5, 5, 5) 60-65% of 1rm 3 second lower back to ground. WOD: Metcon (Time) For Time: 3 Rounds 15 Deadlifts (185/125) 10 Bar Facing BurpeesRx+= 225/155 HOME: Metcon (Time) WARM-UP: ⁣ 20/20 Death March⁣ 5 Inch Worms (with 1-3 strict push ups)⁣ 20/20 Bicycle Sit […]

07272020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Line Drills 2 Rounds 10 Narrow Squat 10 Air Squat :30 Hollow Hold DB Snatch Back Squat (10 – 8 – 6 – 4 – 2 – 4 – 6 -8 -10) Metcon (AMRAP – Rounds and Reps) AMRAP 10min 16 SA DB Snatch […]