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Month: March 2021

03312021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite INT: Metcon (Time) 5 Rounds 350-500M Row 8 Burpees or 1/2 Burpees Rest 2:00 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

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Verdant CrossFit, Verdant CrossFit North – CrossFit Core Conditioning #7 (Time) 7 Rounds 2 Strict T2B 3 Arch/Hollow swings 4 Kipping T2B 2 Strict T2B :10 L-sit hang 2 Strict T2B Rest 1:00 min between roundsThis is an opportunity to work on toes to bar. For those of us that are close this is the […]

210330

Verdant CrossFit, Verdant CrossFit North – CrossFit FGB: Metcon (3 Rounds for reps) Fight Gone Bad Style 3 Rounds Do each piece for 1 minute 1. Box Jump Over 24/20 2. Toes to Bar 3. Double-Unders 4. Hand Release Push-Ups 5. Wall Walk* 6. Rest*Record Reps per round. You will need 3 rounds Do the […]

03302021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (3 Rounds for reps) Fight Gone Bad Style 3 Rounds Do each piece for 1 minute 1. Box Jump Over 24/20 2. Toes to Bar 3. Double-Unders 4. Hand Release Push-Ups 5. Wall Walk* 6. Rest*Record Reps per round. You will need 3 rounds Do […]

210329

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch (3 3 2 2 ) Do that this in singles, no touch and go. 80, 80, 85, 88 Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 8 Power Snatch (135/95) 20 Wallball Shot (20/14)This is a great test to master pairing the hinge pattern with […]

03292021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite EAT: Warm-up (No Measure) CrossFit Lite folks! Remember that we are starting our nutrition base camp this week. The goal this week is simple, but it requires a little forethought! Eat an hour before coming in and within an hour of leaving the gym. Obviously the 615AM […]

210327

Verdant CrossFit – CrossFit Marshall’s 45th BDay WoD (Time) Halfway to 90 Birthday WOD 9 rounds for time 5 MUs 5 Strict HSPU 90 Air Squat Cash Out

210326

Verdant CrossFit North – CrossFit STR: Bench Press (5,5,5,5) 65,70,75,75% WOD: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 […]

210326

Verdant CrossFit, Verdant CrossFit North – CrossFit Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters […]