Month: August 2021

210811

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (Time) 2 Rounds 35 Over Arch Side Plank ea. 50 SL V-Up 50 Stalder Leg Lifts WoD: Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 20 KB Cluster 44/35* Farmer Carry 100M 10 Chest to Bar*** double KB swing to clean + thruster **RX+ = […]

08102021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WOD: Metcon (Time) 3 Rounds: 24 American KB Swings (35) 24 SA KB Front Rack Walking Lunge (total) 24 PVC Toes to Bar ABS: Metcon (Time) Abs: 3 Rounds :40 Work/:20 Rest Superman Hold/Swimmers Plank Shoulder Taps Oblique Killers

210810

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 3 3 3) Pause Squat :03 do 4 sets all at 70% WoD: Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Front Squats 135/95 15 Toes to Bar 50 Double Unders

08092021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Thruster (2) Thrusters (barbell) Work up to a heavy double WoD: Metcon (Time) 21-15-9 Thrusters Pull-ups After you complete each set do 5 Wall Walks

210809

Verdant CrossFit, Verdant CrossFit North – CrossFit WOD: CrossFit Games Event 9 2021 (Time) 21-15-9 reps for time of: Echo Bike calories Snatches ♀ 75 lb. ♂ 105 lb.Scaling: This workout should be approached as a sprint. The barbell load is light and the bike distances are relatively short. Reduce the load on the barbell […]

210807

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (2 2 2 2) Pause back squats pause for :03 at bottom 70-80% for 4 x 2 WOD: Metcon (Time) Partner Pair WoD 150 Wallballs (break up however you need) 100M SB Carry 150/100 150 Box Jump Over 24/20 100M SB Carry 150/100 150 Medball Clean

08062021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Rack Step Up (5 5 5 5) Box Step Ups Front Rack (use KB if necessary) 4×5 each leg Superset with Bulgarian Split Squat 4×10 each leg Bulgarian Split Squat (10 10 10 10 ) WoD: Metcon (Time) 4 RFT 10 Box Jumps 10 TTB 10 […]

210806

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Snatch (3 3 3) 80 80 80 WoD: Last Chance Qualifier Event 1 (Time) 42-30-18 reps for time of: Row (cal.) Alternating dumbbell hang snatch ♀ 35-lb. dumbbell ♂ 50-lb. dumbbell

210805

Verdant CrossFit, Verdant CrossFit North – CrossFit HW: Metcon (No Measure) Hollow Work 5 x :15-1:00 on ground 5 x :05 – :30 hanging Achieve 10-30 Strict Pull-Up (ring row, box assisted, etc.) while using abs Do 6 x 50′ OH Carry w/ DBs, KBs, or Plate and good shoulder positionlooking for perfection, not a […]

08042021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest