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Month: July 2021

210731

Verdant CrossFit, Verdant CrossFit North – CrossFit Cluster (2 2 2) Squat Clean + ThrusterWork up to a heavier double cluster WoD: Games Individual Event 4 2021 (Time) For time: 10-9-8-7-6-5-4-3-2-1 reps of: Wall walks Thrusters, 135 | 185 lb. (short bars) Time cap: 20 min.

07302021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Dumbbell Push Press (8 8 8 8 ) DB Push Press 4×8 *Max out last set for reps Superset with: 3 Way Raise (Front/Lateral/Bent Over Y) 10 Each Way WoD: Metcon (AMRAP – Reps) 12 Min EMOM 8 Push-Ups 8 TTB (Both movements each min) Rest 4:00, […]

210730

Verdant CrossFit, Verdant CrossFit North – CrossFit WOD1: Metcon (Time) 21-15-12-9-6 SA DB Overhead Squat 50/35 Burpee Kipping Pull-Up Handstand Push – UpRest 4:00 Kipping Pull-Ups not butterfly WoD2: Metcon (Time) 15-12-9 SA DB Overhead Squat 50/35 Handstand Push-Up Kipping Pull-Up Burpee

210729

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (8 8 8 8 ) Banded Deadlift Superset with Step Up Step Up (4 4 4 4) 4 each leg. front rack barbell WoD: Metcon (Time) 6 Rounds 500M-750M Row Nasal Breathing Rest 2:00 Between Rounds

07282021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (4 4 4 4) Deadlift 4×4 Superset with: 10 Each KB Kickstand RDL WoD: Metcon (Time) 3 Rounds: 12 Alt KB Snatch (35) 12 Box Jumps 40 Double Unders

210728

Verdant CrossFit, Verdant CrossFit North – CrossFit KB: Metcon (Weight) 6 EMOM Odd: H2H KB Snatch Even: Snatch to Reverse Lunge* 6 EMOM Odd: KB Clean** Even: Clean to Reverse Lunge*Starts from swing, stand w/ KB OH to finish rep. **Swing to clean w/ 1 kb, no squat WoD: Metcon (Time) 50 RKBS 97/88 50 […]

210727

Verdant CrossFit, Verdant CrossFit North – CrossFit Split Jerk (3 3 3 ) Do 1 Front Squat and then 2 Split Jerks. Work on hand placement, foot placement, and receiving the bar. Try to do all 3 working sets at 80% of your max split jerk WoD: Metcon (Time) 10 S2OH (205/135) 20 Box Jump […]

07272021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Flow: Metcon (No Measure) 4 Round Flow 3 Sled Rope Pulls :30-:60 Hollow Hold 6 Negative Pull-Ups 12 Seated Z Press WoD: Metcon (Time) 14-12-10-8-6 DBL DB Devil’s Press (25) Wall Ball

07262021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (5 5 5 5 5) Front Squat 5×5 60/65/70/75/80 WoD: Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 20 KB Swings (35) 15 KB Goblet Squats 250 M Row (Compare to 9/14/20)

210726

Verdant CrossFit, Verdant CrossFit North – CrossFit Pre: Warm-up (No Measure) Work on Squat Depth and Positioning before WoD WOD: Metcon (Time) 6 Rounds for Time 500M Row 75 Double-Unders –Cash Out– 100 Wall Balls 20/14This is like two weeks ago, but now there are 6 rounds instead of 4. Time Cut 30