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Month: February 2021

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 […]

210214

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) Parallette Work: 1. Parallette Negatives x 5 2. Parallette HSPU x 3 3. Free Standing Parallette :3010 Min OH: Metcon (AMRAP – Rounds and Reps) Overhead Work: Dbl KB OH Hold 1:00 14 SA V-Ups8:00 min Core Conditioning #8 (Time) Core Conditioning #8 15 Leg […]

210213

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (6 6 6 6 6 6) 6 EMOM 6 Reps 60-75% goal is to do all at the same weight Metcon (AMRAP – Rounds and Reps) 16 AMRAP HRPU 20 Assault Bike 30/20 Push Press 15 (135/95) HOME: Single Leg RDL (5, 5, 5, 5ea) Control the […]

210212

Verdant CrossFit, Verdant CrossFit North – CrossFit OPEN: Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 15 Front Squat 135/95 15 Pull-Ups 15 Strict Handstand Push-UpRX+ = 185/125, C2B Clean (3 3 3) 80, 80, 80 this is a squat clean do after WoD HOME: Metcon (AMRAP – Rounds and Reps) Warm Up: Tabata: […]

02122021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite PU: Metcon (No Measure) Work on the arch to hollow, if you have strict pull-ups work on the strict pull-up. 10 min max WoD: Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 15 Front Squat (65) 15 Ring Row (Supine Grip) 15 Z Press or Box […]

210211

Verdant CrossFit, Verdant CrossFit North – CrossFit BB: Metcon (Weight) Barbell Cycling: 12 EMOM Odd: Power Snatch Unbroken 50-55% Max Even: 50 Double-UndersDBUs are there to drive heart rate up HOME: Metcon (Weight) Kettlebell/ Dumbell Cycling: 12 EMOM Odd: KB/ DB Snatches Unbroken Even: 50 Double- UndersPut reps completed in comments OHS: Metcon (Time) 60 […]

210210

Verdant CrossFit, Verdant CrossFit North – CrossFit GYM: Metcon (Time) 10 EMOM Odd: 10-15 T2B Even: 6-12 Ring DipRX+ = 15 T2B, 12 Ring Dip Time is 10 ROW: Metcon (Time) 1000M Row rest 1:30 750M Row Rest 1:00 1000M Row HOME: Metcon (Time) Warm Up: Line Drills Lunge to Hamstring Stretch Side Lunge Knee/Ankle […]

02102021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Reverse Lunges (6 6 6 6) do 6 reps on each leg, increasing weight if possible. generally, start with 40% of max backsquat Bulgarian Split Squat (12 12 12 12) do 12 on each leg, do this hold 2 DBs or KBs in farmer carry position to […]

210209

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Time) Partner Wod: each partner has their own equipment. Partner 1 finishes all their reps of one movement before partner 2 does their reps. Burpees are synchro. 25 American KB swings 25 Pull-ups 25 BB Sumo DL 25 BB Thrusters Every minute on the minute […]

210209

Verdant CrossFit, Verdant CrossFit North – CrossFit DB Increasing Beep Test (AMRAP – Rounds and Reps) 3:00 Round Finish the reps and the rest of the time is your rest. Every round add 2 reps to each movement. 1 DB 50/35 5 Devil Press 5 Thruster 5 Step Over Record the number of rounds you […]