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Month: August 2021

210804

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 30 Walking Lunges (OH and Front Rack) 50/35 5 Wall Walks 15 Supine Ring Row Abs: Core Conditioning #17 (No Measure) 30 KB Side Crunches ea. 30 Over arch Side Raises ea. 30 Oblique Killers ea. 60 Sit Ups

08032021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Press (4 4 3 3 ) Push Press (4-4-3-3) Superset with: 4×12 Ring Rows Ring Rows (12 12 12 12) WoD: Metcon (AMRAP – Reps) 4 Min Metcon: 50 DB Thrusters (25) Max Double-Unders in Remaining Time Go All Out! Score is number of total DU!

210803

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (4 4 4 4) 75, 75, 80, 80 WOD: Metcon (AMRAP – Reps) 5 Rounds 15 Toes to Bar 20 Wallballs 1:00 Cal Bike Rest 2:30Score is total calories earned. T2B and Wallballs should be unbroken for correct stimulus. WOD: Metcon (AMRAP – Reps) 5 Rounds […]

08022021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Back Squat (3 3 3 3 3) Back Squat 5×3 Tempo: 41X1 ~50-60% WoD: Metcon (Time) For time: 90 Air Squats 60 KB Deadlift (53) 30 Cal Row

210802

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (10 10 10 5 5 5) 3 x 10 banded @ 50% 3 x 5 @ 75% WoD: Metcon (Time) 5 rounds for time of: 5 deadlifts 10 burpees RX ♀ 155 lb. ♂ 225 lb. RX+ ♀ 185 lb. ♂ 275 lb.Burpee standards are always tough. […]