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Month: April 2021

210425

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (No Measure) 15 Min Strength Flow: :30 Hollow Hold X Russian Push-Up on Sliders X Static Crab on Sliders X PVC V-Up :30 Hollow Hold Metcon (Time) 3 Rounds 5-4-3-2-1 Strict C2B Strict HSPU Scale to the numbers that you can do unbroken every time.

210424

Verdant CrossFit, Verdant CrossFit North – CrossFit Shoulder Press (4 4 4 4) building to a heavy 4 rep shoulder press Metcon (AMRAP – Rounds) Every :90 until failure 15 Wall Balls 8 Toes to Bar Cap at 8 RoundsRecord # of rounds COMPLETED HOME: Metcon (AMRAP – Rounds) Warm Up: 800m Jog -then- 2 […]

210423

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5 5 5) Do 5 x 5 @ 60% of Deadlift This is to prep yourself for the medium/light weight of the workout. 2014 Regional Workout Event 6 (Time) Time Cut Off 21 minutes 50 cal row 50 box jump over 50 deadlifts 185/125 50 […]

04232021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Bench Press (4 4 4 4 4) : 5×4 Bench Press Tempo: 3-2-X-2 Superset with: 10 KB Gorilla Row Move up in weight from last week WoD: Metcon (No Measure) Every 3 min for 7 sets 12 alt DB Snatch (30) 6 Burpee Over DB 12 DB […]

210422

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Clean (1) 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk Work up in 6 sets WoD: Metcon (Time) Take 70% of what you worked to in the strength and then do: 15 Reps Hang Power Clean and Jerk for timerest 5:00 WoD2: […]

210421

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (Time) Hollow Hold 2:00 -then- 3 Rounds Floor Press x 20* Gorilla Row x 10 ea.** Straddle-Up -then- 2:00 Tall Plank*Use a single KB, hold ball of KB **Alt arms every rep Goal is quality over Row: Metcon (Time) 4 x 550M Row rest :45 between […]

04212021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite KB: Metcon (Weight) 12 EMOM 1: 15 KB Swings 2: 10 KB Goblet SquatsIf you need to use two separate KBs, that is totally fine. Work on differentiating between the hinge and the squat pattern! WoD1: Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 10 Ring […]

210420

Verdant CrossFit, Verdant CrossFit North – CrossFit WOD: Metcon (Time) 3 Rounds 400M Run 5 Rounds Cindy Rest 2:00 Back Squat (10, 15, 20) DO THIS AFTER THE WOD Don’t worry about the weight, think of this like a recovery run. Weights do not and should not necessarily increase. HOME: Metcon (Time) Warm Up: 3 […]

04202021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Dumbbell Push Press (8 8 8 8) Use two dumbbells and do 8 push presses. Increasing in weight. Goal is to do this over workout weight. Try to use some weights that you haven’t used before. WoD: Metcon (AMRAP – Rounds and Reps) 24 min AMRAP 400 […]

210419

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Hip Thruster (15 12 10 8) make sure to use a peanutBarbell Hip Thrusts 15-12-10-8 Increase weight each set Superset with: 10 Pike Leg Liftovers 20 Flutter Kicks with KB WOD: Metcon (Time) 4 Rounds For Time: 10 Burpees 10 Ball Slams 10 Calorie Row