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Month: September 2021

210930

Verdant CrossFit, Verdant CrossFit North – CrossFit Reverse Lunges (5 5 5 5) use 50% of back squat do 5 ea. Metcon (AMRAP – Rounds and Reps) 12 AMRAP 10 Toes to Bar 14 Walking Lunge 1 DB OH and 1 DB Front Rack 50/35RX+ = 10 + 4 BMU BB: Muscle Snatch (3 3 […]

09292021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WARM: Warm-up (No Measure) AMRAP 6: 10 Alternating Spiderman Stretch 5 Single-Leg KB Deadlift / Leg 10 Up-Downs 5 Single-Arm KB Swings / Arm • Load on the KB movements should not exceed 35#. PRE-WORKOUT MINI ROUNDS | 8:00 Round 1 | 2:00 1 Set: 3 Box […]

210929

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Distance) 3 Rounds 3:00 Nasal Breathing :90 Rest After final round take a 3:00 rest 1000m Row (Time) Max Effort 1000m Row Romanian Deadlift (6 6 6 6) take 70% of max power clean and do 4 x 6 RDL after rowing

210928

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (3 3 3 3) 2 x 3 @ 80% 2 x 3 @ 85% Metcon (Time) 4 Rounds 200M Run 6 S20H 185/135Goal is to be fast 7 Min Cut Off BB: Clean and Jerk (3 3 3 3 ) 70, 70, 75, 75 BB: Deadlift […]

09282021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Part 1 3 Sets 10 Leg swings (across body) / Leg 10 Alternating Hamstring Scoop Stretch :30 Forearm Stretch / Both arms Part 2 Sets 1-3: :20 Single Unders :10 Rest :20 High Knees :10 Rest Set 4 & 5: :20 Double Unders or […]

09272021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Set 1 | 2:00 10 Alternating Spiderman Stretch 10 Standing Toe Touch & Reach for Sky 10 Plank to Down Dog (no push-up) Set 2 | 2:00 10 Air Squats 10 Good Morning + Jump 10 Alternating Reach Throughs in Plank • Air Squats […]

210927

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Rounds and Reps) 21 AMRAP 15 Thrusters 115/85 15 Box Jumps 24/20 15 Chest to Bar Pull-Ups 15 Box Jumps 24/20 Cluster (1) Squat Clean + ThrusterAfter the WOD take 7 Minutes to work to the heaviest 1 rep cluster you can do!

210925

Verdant CrossFit, Verdant CrossFit North – CrossFit PREWO: Metcon (Time) 3 X 400M :75 REST WOD: Metcon (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 18: 80/55 Calorie Bike 60 Push-ups 40 Pull-ups 20 Box Jumps (24/20″) – With a partner. Partners alternate work and rest.

09242021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (2 2 2) Deadlift (2 2 2) 70, 80, 85 Metcon (AMRAP – Rounds and Reps) AMRAP 20: 20/15 Calorie Row 15 Ring Dips 10 Deadlifts 125

210924

Verdant CrossFit, Verdant CrossFit North – CrossFit WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 10: 5 Power Cleans (205/145#) 10 Toes-to-Bar Power Clean (3) Do after WoD 1 Power Clean 2 Hang Power Clean Take 5 minute to work to heaviest weight.