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Month: April 2021

04302021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Press (5 5 5) increasing weight Superset with Tall Plank for up to a minute hold WOD: Metcon (Time) 21-15-9 Medball Clean (14) Box Jump (20″) WOD: Metcon (Time) 21-15-9 Medball Clean (14) Box Jump (20″)

210430

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 6 Wall walks 30 Wallballs 20/14 30 Pull-Ups 400M Run Rx+: 100′ HSW 30 Wallballs 30/20 20 Chest to Bar Pull-UP 10 BMU 400M Run w/ medball

210429

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Clean (2 2 2 2 2 2 2 2 2 ) Complex = Deadlift + BK Power Clean + AK Power Clean Do 8 Complexes trying to move up gradually in weight. All numbers should be based off PCL or HPCL. Metcon (Time) Take 50% of […]

210428

Verdant CrossFit North – CrossFit EMOM: Metcon (AMRAP – Reps) 14 EMOM Odd: 3-18 HRPU Even: 2-12 Pull-UpsScore is total reps Focus is on good push-ups! If you plan on using a vest for Murph, try to use one today, practice kipping and limit reps Metcon (Time) 4 Rounds 200M Run 500M Row Rest 3:00 […]

210428

Verdant CrossFit – CrossFit EMOM: Metcon (AMRAP – Reps) 14 EMOM Odd: 3-18 HRPU Even: 2-12 Pull-UpsScore is total reps Focus is on good push-ups! If you plan on using a vest for Murph, try to use one today, practice kipping and limit reps Metcon (Time) 4 Rounds 200M Run 18/15 Cal Bike 250M Row […]

04282021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Time) 3 Rounds: 400 M Run 4 Rounds Cindy (5 Pull ups, 10 Pushups, 15 Air Squats) Rest 2:00 Back Squat (10 10 ) Back Squat 2×10 light weight Do this after the wod

210427

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (4 4 4 4 ) Work to a heavy 4 Push Jerk in 10 Min, then do 2 x 3 @ 80% of that heavy 4 WoD: Metcon (Time) 4 Rounds 15 Toes to Bar 12 Double KB Push Press 53/35 9 Burpees to 6″ Bar […]

04272021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (5 5 5 5 5 5 5) 8 EMOM 5 Deadlifts gradually increasing weight WOD: Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 30 Double-Unders 12 Alt DB Snatch (30) 150 Meter Row

04262021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite KB: Metcon (Weight) 8 Rounds for Max Load: 8 KB Goblet Squats 60 Foot SA KB Farmer’s Carry Goal is to pick a challenging weight and to never set the KB down. WoD: Metcon (Time) 5 Rounds For Time: 10 Calorie Bike 10 Pistols (Total) 10 Toes […]

210426

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (2) 3 x 3 @ 65% 3 – 3 – X – 2 then 2 x 3 @ 80% WoD: Not Diane (Time) 21-15-9 Back Squat (M: BW, F: .9 BW) Hand Stand Push-Up HOME: Metcon (Time) WARM UP AMRAP 7 15 Walking Lunge 12 Shoulder […]