fbpx

Month: May 2021

210531

Verdant CrossFit, Verdant CrossFit North – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph […]

210529

Verdant CrossFit, Verdant CrossFit North – CrossFit () WoD: Metcon (Time) 3 rounds: 10 Double DB Thrusters 15 T2B 10/7 cal row -Rest 3:00- 2 rounds: 15 Double DB Thrusters 15 T2B 15/11 cal row -Rest 2:00- 1 round: 20 Double DB thrusters 15 T2B 20/15 Cal row RX+: 70/50# DB RX: 50/35# 1-Mile Run […]

210528

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 3 3 3) 2 x 3 @ 70% 2 x 3 @ 78% all w/ :02 pause at bottom WoD: Metcon (Time) 3 Rounds 20 Front Squats (185/125) 7 Muscle-UpsMuscle-Ups are done on the ring. Take bar from ground, find a weight that can be […]

210528

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite 1-Mile Run (Time) Max Effort 1-Mile Run WoD: Metcon (AMRAP – Reps) 18 EMOM 6-12 Push-Ups 20 PVC V-Ups :30 Max Double UndersRecord total DBUs!

210527

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (2 2) 85% 2 x 2 AGOQ 2021 Event #3 (Time) 75 cleans, 135 lb. 300 double-unders Time cap: 15 min.

05272021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) NO YOGA TODAY! Please come to a CrossFit class! Remember there is no 12PM class today!

210526

Verdant CrossFit, Verdant CrossFit North – CrossFit 1-Mile Run (Time) Max Effort 1-Mile RunDo this as a warm-up WoD: Metcon (Time) 50-40-30-20-10 American Swing 53/35 Sit-Up 1-Mile Run (Time) Max Effort 1-Mile Rundo this as a cool down

05262021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Weight) 4 Rds For Time: :30 Handstand Hold or Active Bar Hang 15 RKB Swings (AHAP – Heavy) 5 Burpees 250 M RowRecord RKB Weight Metcon (Weight) 4 Rds For Time: :30 Handstand Hold or Active Bar Hang 15 RKB Swings (AHAP – Heavy) 5 Burpees […]

210525

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5) warm up to 75% – do sets of 5 until 75% then do 3×5 @ 75% CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 – 135# Deadlift + 14# Wall-Ball […]

05252021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Jerk (3 3 3 3 3b) build every set WOD: Metcon (Time) 400 M Run 20 S2OH (35) 400 M Run 15 S2OH (55) 400 M Run 10 S2OH (65) 5 Wall Walks