Month: August 2021

210831

Verdant CrossFit, Verdant CrossFit North – CrossFit Body Morph (Time) For Time 10-9-8-7-6-5-4-3-2-1 Body weight Power Clean Kipping HSPU Str: Power Clean (1) Power Clean, hang power clean, front squat as soon as you finish you have 6 min to establish as heavy as you can of the clean complex

08312021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Time) For Time: 12 Cal Bike 20 DB Hang Snatch (20) 200 M Run 15 DB Hang Snatch (30) 200 M Run 10 DB Hang Snatch (40) 12 Cal Bike Note the reps go down but weight goes up. Last bike should be an all-out […]

08302021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Back Squat (1 1 1) Back Squat 1-1-1 Build to 3 heavy singles. They don’t have to be a 1 RM, but we’re trying to get more comfortable under heavy weight. 1 Metcon (Weight) Every :90 for 8 rounds 20 Unbroken Wall Balls 30-50 Double Unders Choose […]

210830

Verdant CrossFit, Verdant CrossFit North – CrossFit Run: Metcon (No Measure) Running Joint/Muscle Strengthening: Lower Leg 2 x 25 each Straight legged Calf Raise Bent Legged Calf Raise Tib Raises Backwards Running 6 x 50m Single Leg Bounding 4 x 20m/side Rebounding Jumps 4 x 10 (short height) 2 x 20 ea Tip toe walk […]

210828

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (5 5 5) 65, 70, 75 WoD: Metcon (Time) 50 SA DB OHS 50/35 50 Devil Press 10 Clean and Jerk 225/155

210827

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Terrible Gymnastics (Time) 10-9-8-7-6-5-4-3-2-1 Wall Walk Toe to Bar Pistol*Every round do just 3 wall walks *RX+ = 35/26 KB, 5 wall walks each time Shoulder Press (2) work to a heavy 2 reps only 8 min to move up after the WoD

08272021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite MET: Metcon (Time) Chipper 60 Med Ball Cleans (20/14) 50 Burpees to Bar 40 Cal Row 30 Box Step Ups (25s) 20 DB Front Squats (25s) 10 Strict Pull-Ups

210826

Verdant CrossFit, Verdant CrossFit North – CrossFit KB BB: Metcon (Weight) 3 Rounds 6 ea. Standing Alt Press 6 ea. Alternating Clean and Snatch (1 arm cleans, 1 arm snatches)* 14 total Front Rack Walking Lunges*scale to double clean or double snatch or scale to single arm or scale to RKBs Abs: Metcon (Time) 2 […]

210825

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) Break Up However you Want 100 Burpees 150 Wall ball shots 20/14 Metcon (Time) Break Up However you Want 100 Burpees 150 Wall ball shots 20/14 Front Squat (5 ) Do this after WoD Work to the heaviest 5 possible. Don’t fail.

08252021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Front Squat (4-4-3-3) All at 70% EMOM: Metcon (Weight) EMOM 15 Min 1: 10 Barbell Front Squat (75) Min 2: 10 Toes to Bar Min 3: 30-50 Double UndersRecord weight on Front Squats