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Month: August 2021

210817

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (1) Take 20-30 Min to find a 1RM Back squat. A few weeks ago we did a 3RM back squat. This should be roughly 10-20% more than that. The goal is to get to a weight that you CAN do. Let’s try not to fail at […]

08162021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite KB: Metcon (Weight) 14 Min EMOM Odd: Russian KB Swings Even: KB Deadlift You choose weight and reps WoD: Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 DB Hang Power Cleans (35) 10 Push Ups on DB

210816

Verdant CrossFit, Verdant CrossFit North – CrossFit Romanian Deadlift (6 6 6 6) Superset with slider ham curls x 10-20 use ~50% of 1RM DL WoD: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 10 dumbbell hang power cleans 10 push-ups on dumbbells ♀ 45-lb. DBs ♂ […]

210814

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 5 Rounds 250M Row 15 Hang Power Cleans* 115/85 Rest 2:00Goal is barbell cycling, trying not to put the bar down under fatigue. *try to work on bouncing bar technique Post: Hang Power Clean (4 4 4) to be done after WOD try for 80% […]

08142021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Come Do Some CrossFit with Us!

08132021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Bench Press (3 3 3 3 3 3) 3-3-3-3-3-3 6 sets, Building between sets do 10-20 banded tricep extensions WoD: Metcon (AMRAP – Rounds and Reps) AMRAP 12 9/7 Cal Bike 10 Box Jump Overs 11 Burpees Burpee standard: hands touch overhead, hips fully extended

210813

Verdant CrossFit, Verdant CrossFit North – CrossFit Friday 13th (Time) 60 Medball Cleans 50 Burpee to Bar 40 Cal Rower 30 Box Step Up 35/25 Dbs 20 DB Front Squat 10 Strict Pull Up

08122021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) YOGA AT 12PM YOU ARE WELCOME TO COME TO ANY CROSSFIT CLASS AS WELL!

2108112

Verdant CrossFit, Verdant CrossFit North – CrossFit Bench Press (4 4 4 8 8 ) 3 x 4 w/ :03 descent 2 x 8 normal pace heavier reps should be for 8s Shoulder Press (8 8 8 6 6 ) Do all reps at the same weight WoD: Metcon (Time) 2 Rounds 100 Double-Unders 30 […]

08112021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (3 3 3 3) Deadlift 4×3 at 80-85% WoD: Metcon (Weight) Every 3:00 for 18 minutes AKA 6 Rounds 150 M Row 10 Alt DB Snatch (35) 5 Pushups