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Month: October 2020

201031

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Deadlift (5, 5, 5, 5) Use 80% of 1rm for all sets. WOD: Metcon (AMRAP – Rounds and Reps) 3 Rounds 3:00 on 2:00 rest 6 Burpees 8 Alt KB Dead Snatch (53/35)Rx+= 70/53

The ELIMINATOR

Verdant CrossFit – CrossFit Lite Metcon Metcon (Time) “THE ELIMINATOR” For Time: 10 KBS 53 20 Gymnastics crunch 30 Wall Balls 40 Double Unders 50 Pull Ups

201030

Verdant CrossFit, Verdant CrossFit North – CrossFit Core Conditioning #3 (No Measure) 3 Rounds :30 Hollow Flutter Kick (scale to dead bug) :30 Hollow Scissors (scale to star plank) 14 Knee to Elbow in Plank 16 SL Toe to PVC on Ground Bench Press (5 5 5 5 5) 65, 70, 75, 80, 85 WOD: […]

201029

Verdant CrossFit, Verdant CrossFit North – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to […]

201028

Verdant CrossFit – CrossFit Front Squat (3 3 3) Do all at 85% Metcon (Time) 21-15-9 Supine Ring Row* Strict Handstand Push-Up*RX is thumbs touch chest When you finish a set of Ring Row do a 200M Run. When you finish a set of HSPU do a 400M Run. There are 6 runs total!

10282020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Press (4 4) 70% Metcon (Time) 24-20-16-12-8-4 DB lunges DB push press

201028

Verdant CrossFit North – CrossFit Russian Kettlebell Swings (MAX) 1 Max rep set! Shoot for 100 reps! WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 16 8 KB Front Squats Right(53/35) 10 KB Push Press Right 200m Run 8 KB Front Squats Left 10 KB Push Press Left 400m Run

10272020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (2) Front Squat 8-6-4-2 Feeling good? Try for a PR. Make sure to record. WoD: Metcon (AMRAP – Rounds and Reps) 6 min AMRAP: 3 push ups 6 box jumps 9 thrusters (barbell 65)

201027

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Hang Power Snatch (4, 4, 4) 65, 70, 75% WOD: Metcon (Time) 30 Burpee to Bar Buy-In 3-6-9-12-15 Deadlift (225/155) Box Jump Overs (24/20)

10262020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Warm up: 2rds 5 each Cubans, I’s, Y’s, T’s 20 band pull-aparts 10 scap push-ups 10 downdog to updog transitions Test Day! Push Ups and Pull Ups. Push-ups (1) Pull-ups (1) 1-Mile Run (Time) Max Effort 1-Mile Run 3 Min Assault Bike (Calories) no […]