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Month: October 2021

211030

Verdant CrossFit, Verdant CrossFit North – CrossFit 1-Mile Run (Time) Max Effort 1-Mile RunUse this as a warm-up, try to stick with someone at conversational pace. Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*If you do this – don’t do the extra work for […]

211029

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Reps) Complete as many reps as possible in 8 minutes of: Shoulder presses at 75/115 lb. Each time you break, perform 50 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: Hang power cleans at 135/205 lb. Each […]

10292021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (AMRAP – Reps) Complete as many reps as possible in 7 minutes of: Shoulder presses at 35/45 lb. Each time you break, perform 50 single-unders Rest 4 minutes Then, complete as many reps as possible in 7 minutes of: Hang power cleans at 65/95 lb. […]

211028

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (3 3 3) Try for 70% – do all sets at the same weight! Pause :03 If you don’t do class these are also squats for Barbell! WoD: Metcon (Time) 4 Rounds 400M Run 8 Back Squat 225/155 Rest 2:00Use a medium-heavy weight that is challenging, […]

10272021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite HS: Metcon (No Measure) 20 Baby Handstand* 20 Lunge to Handstand Toe Touch or Baby Handstand Handstand Pike on Box or Handstand kick to wall 4 x :30-:45 HoldBaby handstand = back leg barely comes off ground. working on transferring weight onto hands WoD: Metcon (AMRAP – […]

211027

Verdant CrossFit, Verdant CrossFit North – CrossFit HS: Metcon (Time) Handstand Practice: 10 Min Only Freestanding Max Handstand Hold or scale to: Assisted Handstand Hold Freestanding Lunge to Hand Stand Toe Touch Kick to handstand WoD: Metcon (AMRAP – Rounds and Reps) 21 Min AMRAP 3 Wall Walk 30 Double-Unders 30 American Swings 53/35* 6 […]

211026

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 3 3 3) :03 Pause in Bottom Don’t bottom out, make sure to stay active! 4 sets of 3 Try to do 70-75% of 1RM WOD: Metcon (AMRAP – Rounds and Reps) 15 AMRAP 25 Toes to Bar * 50 Wall Balls 20/14 25 Burpee […]

10262021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) EMOM 8 Minute 1 | 5 Squat Therapy Squats + 5 Kip Swings Minute 2 | :20 Hollow Hold + 5 Deck Squats Specific Warm-Up: Toe to Bar Progressions 2 Sets x :20 of Single Toes-to-Bar Mini WoD 2 Sets: 5 Toes-to-Bar 5 Burpees […]

211025

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (4 4 4 4) Do 4 x 4 60-80% increasing weight after each set do 2 PVC High Jump Over WoD: Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Record weight used in comments

10252021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Set 1 :30 Row (Conversation pace) 10 Alternating Spiderman Stretch 10 Box Step-ups Set 2 :30 Row (Moderate pace) 20 Mountain Climbers 10 Box Jumps or Step-ups Set 3 :30 Row (Fast pace) 20 Double Knee Tucks in Plank 10 Box Jumps or Step-ups […]