fbpx

Month: December 2020

201231

Verdant CrossFit, Verdant CrossFit North – CrossFit Unilateral Strength (Weight) 4 Rounds 5 ea. Lateral Lunges w/ :03 Pause at Bottom 15 ea. front foot elevated, SL Hip Thrust 10 ea. Bulgarian Split Squat *USE SAME WEIGHT FOR ALL MOVEMENTS ALL THE WAY THROUGH. **DON’T WORRY ABOUT THE WEIGHT WoD: Metcon (Time) 20-15-10-5 BW Bench […]

201230

Verdant CrossFit, Verdant CrossFit North – CrossFit KB: Metcon (Weight) 10 EMOM ODD: Right 5 KB Snatch + 3 Long Cycle (62/44) EVEN: Left 5 KB Snatch + 3 Long Cycle (62/44) WoD: Metcon (3 Rounds for reps) 5 AMRAP 10 Wall Balls 20/14 10 Toes to Bar Rest 3:00 4 AMRAP 8 Burpee over […]

12302020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Time) 50 dubs/100 singles 20 OH squats 50 dubs 20 pull ups 50 dubs 20 DB snatch (35) 50 dubs 20 bar muscle ups

12292020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (5 5 5) 70-80% WoD: Metcon (AMRAP – Rounds and Reps) 4 rounds for time: 20 stationary forward lunges 20 American KB swings (35) 20 push ups

201229

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (3 3 3) all sets at 85% WoD: Metcon (Weight) *Choose your own weight – use the same weight for PJ and BSQ. Score is weight lifted multiply reps by weight* 22 Minutes 10 Push Jerk (X) 15 Back Squat (X) 400 M RunEx: 10 Rounds […]

201228

Verdant CrossFit, Verdant CrossFit North – CrossFit Squat Clean (1) Work to heavy squat clean – use your best triple front squat as a way to gauge weight WoD: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 7 minutes of: 5 box jumps 
3 cleans Rx ♀ 20-in. box, 125 […]

12282020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (2 2 ) 2 x 2 @ 95% WoD: Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 2 (+1) Box Jumps (24″) 2 (+1) BB thrusters (55) 2 (+1) TTB So each round add another rep.

201226

Verdant CrossFit – CrossFit Bench Press (6 6 6 6) 75–85% Bent Over Row (10 10 10 10) Superset bench and bent row Cup of Judgement (Time) 30 Air squat 30 Dips 40 Air Squat 40 Shoulder Press (75/55) 50 Air Squat 50 Push Up (Rx = thighs off ground) 60 Air Squat HOME: Metcon […]

201226

Verdant CrossFit North – CrossFit Bench Press (6 6 6 6) 75–85% Bent Over Row (10 10 10 10) Superset bench and bent row Cup of Judgement (Time) 30 Air squat 30 Dips 40 Air Squat 40 Shoulder Press (75/55) 50 Air Squat 50 Push Up (Rx = thighs off ground) 60 Air Squat HOME: […]

201225

Verdant CrossFit – CrossFit 12 Days of WoD-Mas COVID19 (Time) 12 Days of WoD-Mas COVID19 1. A burpee and a jumping pull-up 2. Two Front Squats 3. Three bars of steel (just a deadlift, a clean, and a jerk) 4. 4 Pistols 5. Five Rows on Golden Rings 6. Six Knees-a-touching 7. Rings-a-dipping 8. Eight […]