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Month: January 2021

210130

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 400M Run (counts as 2 reps) 11 Squat Cleans 165/115 abs: Core Conditioning #11 (No Measure) 2-3 Rounds or 12 min all you need is one parallette 20 Over Unders from seated V position 20 Plank to Parallette […]

210129

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Press (6) work to the heaviest 6 possible Metcon (Time) 75 Cal Row 5 Rounds 20 Wall Balls 20/14 15 Toes to Bar HOME: Metcon (Time) Warm Up: Stretching 2:00ea Pigeon 2:00 Frog 1:00ea Twisted Cross 2:00 Forward Fold 1:00 Doward Dog -Then- 5 Rounds 5 Air […]

01292021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Metcon (Time) Accumulate 10-15 strict pull-ups 3 min plank 50 cal bike sprints (Can be broken up however you’d like) WOD: Metcon (Time) 3 rounds for time: 12 Ring Dips 9 KB Swings (53) 6 HSPU 3 Rope Climbs? Or 3 bar muscle ups

210128

Verdant CrossFit, Verdant CrossFit North – CrossFit MUs: Metcon (No Measure) Muscle-Up Work 10 Rounds Top Ring Hold :15 On// :25 Off 8 Rounds Bottom Ring Hold :10 On//:20 Off False Grip Pull-Up 8 x 5 WoD: Metcon (Weight) Goblet Squats Do 15 challenging reps unbroken rest :30 then do as many reps as possible, […]

01282021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) COME DO YOGA AT 12PM OR COME TO A CROSSFIT CLASS!!!

How to Demand Excellence from Yourself

At our recent Verdant Coaches Retreat in McCall, we discussed a few concepts you may notice coaches emphasizing. These go beyond just how to better coach a squat or pull-up. Basile asked each of us to start taking a “them not me” approach in our role as coaches and as members of the gym. He […]

210127

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5 5) 70, 70, 75, 75 WoD: Metcon (AMRAP – Reps) 7 Rounds Work for 1:30 12 Air Squats 12 Alt, DB Hang C&J (50/35) AMRAP SDHP 95/65 rest :45record all the SDHP reps HOME: Metcon (Time) Warm Up: 2 Rounds 20ft Bear Crawl Forward […]

01272021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (4) work to a heavy 4 rep WoD: Metcon (AMRAP – Reps) 7 min AMRAP 3-6-9-12… Deadlift (95) TTB Abs: Metcon (No Measure) 3 sets 12 hanging knee raises 20 DB Russian twist

210126

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 80 Pistols 60 Pull-up from minute 7-10 establish 1 RM Snatch as a result this wod has a 7 min cap Snatch (1) warm up and leav weights on the bar, don’t warm up to something you will fail HOME: Metcon (AMRAP – Reps) Warm Up: […]

01262021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Press (3 3 3) use the same weight across Metcon (AMRAP – Rounds and Reps) 20 min Active Recovery :30 HS Hold or 3 HS attempts 100 ft walking lunge 100 ft farmers carry (44) 50 ft each SA OH KB carry (44) :60 hollow hold