Month: March 2021

210325

Verdant CrossFit, Verdant CrossFit North – CrossFit KB: Metcon (Weight) 12 KB EMOM 1. Elevated Foot Cossack RDL 5 ea. 2. Wide Bent Over Row (2 KBs) 3. Dead Clean to Bent PressRecord Clean and Press weight FLOW: Metcon (No Measure) Row 500M 10 Arch to Hollow 10ea. Walking Lunge 1:00 ea. Couch Stretch Row […]

03242021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (5 5 5 5) Metcon (Time) 6 Rounds 10 Deadlifts 14 Walking KB Front Rack Lunge Rest 2:00

210324

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5 5) 60, 70, 75, 70 Remember that the deadlift is a pull and a push. You need to pull yourself into the bar and then push into the ground after your position is set. WoD: Metcon (Time) 6 Rounds 10 Deadlifts 225/155 14 Walking […]

03232021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WOD: Metcon (AMRAP – Rounds and Reps) 24 Min AMRAP 400M Run or 500M Row 24 Devil Press (15) 12 Hand-Release Push-Up Every 4:00 accumulate a 1:00 Tall Plank

210323

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Rounds and Reps) 24 Min AMRAP 400M Run 24 Devil Press 35/20 12 Ring Dip Every 4:00 accumulate a 1:00 HS HoldDevil Press is done with a Single DB.

03222021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Press (3 3 3) WoD: Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 14 Toes to Bar 12 Thrusters (55)

210322

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 14 Toes to Bar 12 Thrusters 95/65 Cluster (1) Squat Clean + ThrusterAfter the 7 Min AMRAP you have until 12 Min on the clock to establish the heaviest cluster possible. No jerk thrusters allowed! Crossfit Games Open […]

210320

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (2 2 2 ) 80, 80, 80 WoD: Metcon (Time) 4 Rounds 10 Thrusters 75/55 10 Clean and Jerk 75/55 400M RunRx+ = 105/85 HOME: Metcon (Time) Warm Up 4 Rounds 20 KB/DB swings 15 lateral hops 10 goodmornings 5 burpees Metcon 4 Rounds 10 […]

03192021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. […]

210319

Verdant CrossFit, Verdant CrossFit North – CrossFit Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, […]