201129
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 1:00 Toe Raised Straight Legged Ham 1:00 Elevated Foot Half Couch 1:00 Elevated Foot Foot Behind 1:00 Couch Stretch/Straight Leg Metcon (No Measure) 10 EMOM 1. 2 Strict Chest to Bar 2 Kipping Chest to Bar 2 Butterfly Chest to Bar 2. 2 Strict T2B […]
201128
Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Karen Seinfeld (Time) 150 Medball Clean 20/14 Every Minute do 7 Pull-UpsWhat’s the deal with all these medball cleans? WoD starts w/ 7 Pull-Ups WoD2: Metcon (Time) 4 Rounds 12 Hand Stand Push-Up 12 Medball Push Press to target 20/14
201127
Verdant CrossFit, Verdant CrossFit North – CrossFit Overhead Squat (4 4 4 4 ) 70% 4 X4 FRONT OR BACK SQUAT IS AN ACCEPTABLE SUBSTITUE Metcon (Time) 4 rounds for time of: 95-lb. power snatches, 20 reps 50 double-undersANY HIP EXTENSION MOVEMENT IS ACCEPTABLE IF THE SNATCH CREATES AN ISSUE
Thanksgiving 20/11/26
Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3) 80% Metcon (Time) 21 Squat Clean 135/95 Ring Dip Push Press Supine Ring Row 15 Box Jump 20/24 Ring Dip Box Jump Supine Ring Row 9 Clean Ring Dip Push Press Supine Ring Row
11252020
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (3 3 3 3) use 75% across all sets WoD: Metcon (AMRAP – Rounds and Reps) 20 AMRAP: 10 kb squat clean (35) alt/med ball clean (20) 12 Push-Ups 20 SA OH KB reverse lunges (26) 12 knee to elbow plank 10 v-ups *use KBs […]