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Month: February 2021

210221

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) 3 Rounds Hollow Body Strict Pull-Up 1-5 Hollow Body Kipping Pull-UP 3-6 then 7, 7, 7 Bicep Curls x 3 Pec: Metcon (Weight) 3 Rounds 21 SB Floor Press Max Reps SB Row (pendlay row) Core Conditioning #10 (Time) 3-4 Sets KB L Crunches x […]

210202

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Press (3 3 3 3) 75% at all sets Superset with Gorilla Row (KBS) 8 ea. arm WoD: Metcon (AMRAP – Reps) 12 Min AMRAP 200M Run (1 Rep) 10 Deficit HSPU (45/35) 200M Run (1 Rep) 10 Pul-Ups HOME: Metcon (AMRAP – Rounds and Reps) Warm […]

210219

Verdant CrossFit, Verdant CrossFit North – CrossFit Chip: Metcon (Time) 1000M Row 20 Power Clean 225/155 50 Toes to Bar 50 Air squat 40 Medball Clean 40 HRPU 30 Thrusters 135/95Chippers by definition require that each element be completed before moving on. Be aware of the standards HOME: Metcon (Time) Warm Up: 10 min Flow […]

020192021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Strict Pull Up (X X X X X X X X) No Hip Movement, toes pointed, palms forwardStrength: 8 x X strict pull ups Superset with alt: 6 each KB gorilla row + 15 Banded face pulls WoD: Metcon (AMRAP – Rounds and Reps) 6 min AMRAP […]

210218

Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (Weight) 12 EMOM Odd: 10 Push Jerk (not push press) @ 60-70% Even: Row 250M/215MGoal here is to work on heavy (relatively) overhead while taxed from a near minute effort on the rower. SPR: Metcon (AMRAP – Rounds and Reps) 5 MIN AMRAP 20 OH DB […]

210217

Verdant CrossFit, Verdant CrossFit North – CrossFit Z Press (6 6 6 6) Using 2 KBs Work up in weight for 6 reps each set INTs: Metcon (AMRAP – Reps) 5 Rounds 1:00 Double-Unders 1:00 Burpees 1:00 Cal Row Rest 3:00Goal is to breathe hard the ENTIRE time. HOME: Metcon (Time) Warm Up: 6 min […]

02172021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (5 5 5 5) Do all sets at 70% Superset with Hollow Hold ~1:00 Int: Metcon (Time) 1000 m row Rest 2 min 500 m row Rest 2 min 1000 m row

02162021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Bench Press (5 5 5) Bench Press 3×5 Tempo: 2-2-x-1 Use the same weight roughly 65-75% Superset with 3 x :30 Handstand Hold WoD: Metcon (Time) 3 Rounds 10 cal bike 10 alt DB snatch with 2 OH reverse lunge (35) (1 snatch + 2 lunges = […]

210216

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (5 5 5) 70, 75, 80 Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 Wallballs (30/20) 20 Box Jumps (30/24) 20 DB Squat Snatches 50/35 HOME: Metcon (Weight) Warm Up: 4 Rounds 10 Cossack Squats 10 Lunge to Hamstring stretch 10 Groiners + Twist […]

050215

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target* Front Squat (8) (start within 6 […]