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Month: December 2020

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 […]

201224

Verdant CrossFit North – CrossFit WOD: 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 […]

201224

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 […]

201223

Verdant CrossFit, Verdant CrossFit North – CrossFit KBs: Metcon (Weight) 10 EMOM Odd: 4 Snatch R + 4 Jerk R 53/35 Even: 4 Snatch L + 4 Jerk L WoD: Metcon (Time) 2 Rounds 250M Row 15 Toes to Bar *5 Min CapRX+ = 12 Toe to Ring + 4 Muscle-Up HOME: Metcon (Time) Warm […]

12232020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Core Conditioning #6 (Time) 3 Rounds :30 Hollow Flutter Kick (can use a KB over chest) 20 alt SL V-Up 15 Gymnastics Crunch 10 Low to High Plank transitions :30 rest Metcon (AMRAP – Rounds and Reps) 24 Min Flow 10 Side Lunge w/ KB 10 Strict […]

12222020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (5 5 3 3 ) Front Squat 5-5-3-3 75, 80, 85, 90% Metcon (Time) 50 cal bike 50 goblet squats Top of each minute (including the first): 8 box jumps

201222

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Clean (2+1, 2+1, 2+1, 2+1) 2+1 = 2 Hang Power Cleans + 1 Front Squat 70, 75, 80, 80, Metcon (Time) For time: 20 Reverse Lunge 155/115 20 Pull-Ups* 2:00 HS Hold* 20 hang power cleans 20 box jumps 30/24* 20 HSPU* 20 front squats*Rx+ = […]

12212020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Jerk (3 3 3 3 3) WoD: Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 3 Down and Back Bear Crawl 15 DB push jerk #35 10 burpee over DB 15 sit ups

201221

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (1) MAX OUT YOUR FRONT SQUAT WoD: Metcon (Time) 75 Burpees *Every minute do 10 wallballs 20/14, including the first minuteRx+ = 100 Burpees HOME: Metcon (Time) Strength: Wall Sit 3 sets of 0:45- 1:00 Immediately after each sit perform 10 jumping lunges. Keep low back […]

201220

Verdant CrossFit, Verdant CrossFit North – CrossFit Shoulder Conditioning #2 (Weight) 2 Sets Total Do fully on one arm and then switch 3 Turkish Sit-Up 3 Z Press 3 Kneeling Press 3 Standing Press