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Month: August 2020

08242020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Press (5 5 5 5) Do sets of 5 Push Press with a Barbell working across at the same weight the entire time. Superset this with Weighted Curtsy Squat. Curtsy Squat (5 5 5 5) do 5 on each leg with weight (if possible) Metcon (AMRAP […]

200824

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (Weight) 3 shoulder press 5 push press 7 push jerk rest 2:00 between work to heaviest possiblescale to DB or KB with either two or one implement Metcon (Time) 3 Rounds for Time 24 Walking Lunge (One arm OH, one arm in Rack) 50/35 14 Alt […]

200822

Verdant CrossFit, Verdant CrossFit North – CrossFit Snatch (1) In 15 minutes build to heavy single for the day. WOD: Metcon (Time) 5 Rounds: 6 Power Snatches (135/95) 10 Burpees Over Bar 6 Sumo Deadlift High Pulls

08212020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite ABS: Metcon (No Measure) Use a roller or cone or other object you can grip with your feet. 3 Rounds 20 Foot to Hand and Back Transfers 20 Knee Raises with Object btw Feet Metcon (Time) 6 Rounds 50 Double-Unders or Single-Unders 15 Push Press (goal is […]

200821

Verdant CrossFit, Verdant CrossFit North – CrossFit The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more […]

200820

Verdant CrossFit – CrossFit Warm-up (No Measure) Mile Run Group Stretch Line Drills MUs: Metcon (No Measure) Muscle-Up Work: 6 Rounds False Grip Hold :10 // :20 5 Rounds 1-5 Strict Dips + :20 Top Ring Hold Metcon (Time) 5 Rounds :30 – 1:00 Hollow Hold/Tuck 12 Weighted Sit-Ups SA OHS (Time) 21-15-9 SA OHS […]

200820

Verdant CrossFit North – CrossFit GYM: Metcon (No Measure) Wall Walk Complex 3 Rounds: 2 Plank Shoulder Taps Wall Walk 2 Shoulder Taps Walk back down 2 Push Ups Then 4 of everything Then 6 of everything GYM: Metcon (Time) Accumulate 3:00 of handstanding Every break perform 12 Gymnastic crunchesRx+= Free Standing

08192020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Time) 5 Rounds 15 DB Thruster 400M Run 10 Dbl Devil Press 15 Hand-Release Push-Up

200819

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (3, 3, 3) Take 10 minutes to warm up to 3 sets of 3 above workout weight. WOD: Metcon (5 Rounds for time) 5 rounds, each for time of: Run 400 meters 15 clean & jerks (95/65) Rest 3 minutes between rounds.The goal is consistent […]

08182020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Weight) 9 EMOM 13 Russian KB Swing *Record Weight Metcon (No Measure) 6 Rounds 1. 12 Cal Row 2. 12 Cal Bike 3. 10-15 Box Jump