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, […]
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 […]
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, […]
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 […]