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Month: August 2020

200818

Verdant CrossFit, Verdant CrossFit North – CrossFit WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Box Jumps (24/20) 10 Push Jerks (115/85), Rx+(135/95) 10 Overhead Squats 10 Bar Muscle- Ups WOD: Metcon (4 Rounds for time) EMOM 4 250/200m RowRest 5:00 between workouts

08172020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Weight) 3 Rounds 12 Reverse Lunges Barbell Back Rack 15 Hip Up (Hip Thruster but lay on ground) 30 KB Over Chest Flutter Kick *use manageable weight for all Record Weight of Hip Up Metcon (Time) 4 Rounds 20 Medball Clean 20 Wall Ball 20 Alt […]

200817

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (10, 10, 10) Use 60-65% of 1RM. WOD: Metcon (Time) For Time: Buy in: 20 Toe to Bar 100 Russian Kettlebell Swings (70/53) Cash Out: 20 Toe to Bar 10 Burpees must be done at the top of each minuteIf 10 burpees is to many please […]

200815

Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work listed […]

081420

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch (2 2 2 2) Do 2 Power Snatch + 4 Over Head Squats for 4 sets increasing for at least 3 sets over workout weight Metcon (Time) 4 Rounds 10 Overhead Squats 20/15 Cal Bike Rest :90 10 Overhead Squats 20/15 Row Rest 2:00

200813

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) 3 Rounds Top Ring Swing x 8 Bottom Ring Hold :10/:20 (Scale to box or floor or do bottom push up hold 3-12 Ring Dip (working on strict or kipping) WoD: Metcon (Time) 5 Rounds 6 Strict Toes to Bar 15 SA DB Press 50/35 […]

08122020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 5:00 of:⁣ 5/5 Single Leg Deadlifts (no weight)⁣ 5 Good Mornings (barbell or light weight)⁣ 5 Jumps to Object with straight leg landing (no rebounding, focus on full hip extension)⁣ -then-⁣ :20 Side Plank ea/side :20 Airplane Pose/Side⁣ :40 Squat⁣ Hold Metcon (Time) 30 […]

200812

Verdant CrossFit, Verdant CrossFit North – CrossFit KB: Metcon (Weight) 8 EMOM 13 Russian Kettlebell Swings 70/53 RX+ = 88/70 Metcon (Time) 50 Double-Unders 10 Strict Pull-Up 50 Double-Unders 15 Strict Pull-Up 50 Double-Unders 20 Strict Pull-Up 50 Double-UndersRx+ = 8, 10, 12 Muscle -Ups (not as hard on strength but more technical).

200811

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 2 Rounds 400M Run 21 Thrusters (95/65) 15 Hand-Release Push-Ups 500M Row 15 Thrusters (95/65) 21 Hand -Release Push-UpsRX+ = Full Snatch 95/65

08112020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3 rounds w/ light kb or db 10 Russian Swings 5 Snatch + 50ft Overhead Carry each side 5 Tempo Goblet Squat, 44×1 25ft Alternating Side Lunge Metcon (No Measure) 2- 3 Rounds Depending on Fatigue 20 BANDED Tricep Extension 20 Banded Lat Pull […]