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Month: August 2020

08312020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Metcon (Weight) 3 Rounds 10 KB Goblet Step-Ups per leg 8 ea. Side Lunge Goblet 3-15 Ring Row Metcon (Time) 3 Rounds 30 Wallballs 30 Dumbbell SnatchesWork on throwing the ball as high as you can towards the 9′ targer

200829

Verdant CrossFit – CrossFit IWT: Metcon (Time) 6 Rounds 15/10 Cal Bike 10 Over Shoulder Sand Bag w/ Rogue Bags or 10 Clean from Knees with Pillow Bags or Heavy KB Swing :90 Rest GYM: Metcon (Time) 15-12-9-6-3 SHSPU Toe-to-Bar Ring Dip

200829

Verdant CrossFit North – CrossFit IWT: Metcon (Time) 6 Rounds 12/10 Cal Row 10 Hang Power Cleans (135/95) Rest 1:30 GYM: Metcon (Time) 15-12-9-6-3 SHSPU Toe-to-Bar Ring Dip

200828

Verdant CrossFit, Verdant CrossFit North – CrossFit Pyramid Double Helen (Time) Run 1,200 meters 63 kettlebell swing 36 pull-ups Run 800 meters 42 kettlebell swings 24 pull-ups Run 400 meters 21 kettlebell swings 12 pull-ups ♀ 16-kg KB ♂ 24-kg KBThis is an American KB Swing. Standard is bottom of the KB over the head, […]

08282020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite EMOM: Metcon (Weight) 10 EMOM 1. 6 Backsquat 2. 50 Single-Unders Metcon (Time) 5 Rounds 10 Gymnastics Crunch 10 Push Ups 10 Ring Rows

200827

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (Weight) 3 Rounds 8 SA KB Shoulder Press (3 – 2 – X – 1) 8 SA KB Bent Row (3 – 2 – X – 1) Max Out Floor Press w/ SBrecord should press weight INT: Metcon (Time) 4 Intervals 550 M Row 1:00 Plank […]

200826

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) Metcon Warm-Up Fast: 10 Barbell Thrusters 8 Burpees to Bar rest Fast: 5 – 5 Barbell Thrusters at Fran Weight 8 Pull-Ups rest Fast 5 – 5 Barbell Thruster above weight 5 – 5 Pull-Ups 20 Wall Balls + 5 Pull-Ups Fran (Time) 21-15-9 Thrusters, […]

08262020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite 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 Reverse Lunges (6 6 […]

08252020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Weight) Strength Set: 3 Rounds 20 ea. unweighted bulgarian split squat with top of squat hold for :30 8 ea. weighted side lunge INT: Metcon (4 Rounds for calories) On a 3:00 Clock for 4 Rounds: 1:30 Bike (cal) 1:30 Row (cal) rest 3:00Goal is to […]

200825

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (6 6 6) Warm Up to 3 x 6 above the workout weight. Workout weight should be roughly 70%. All sets are done above workout weigh, but not necessarily at the same weight. Are You A Superhero? (Time) Are You A Superhero? Run 400M 30 Burpee Pull […]