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Month: October 2021

211023

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Time) Partner 5K Row While you are not rowing your team must accomplish 100 Wall balls 20/14 Switch whenever you want.WoD 1 scored as soon as 5k is done WoD2: Metcon (Time) As soon as you finish your 5K Row 50 Partner Deadlifts 315/225 30 Synchro […]

211022

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (3) use this as a warm-up to the workout build up above your workout weight, only take 8 minutes WoD: Metcon (Time) 5 Rounds Bike 15/12 Cal or Row 18/16 Cal 8 Power Clean 115/85 6 Split Jerk Rest 2:00 *Switch Rower and Bike Every […]

10222021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (10 10 10 10 10 ) do roughly ~50% Test 4 CAP (AMRAP – Rounds and Reps) AMRAP 12: 10 Sit-ups 10 DB Single-Arm Overhead Walking Lunge / Arm (40/30)

211021

Verdant CrossFit, Verdant CrossFit North – CrossFit Overhead Squat (5 5 5 5 ) Use this as a way to warm-up 4 x 5 OHS @ 60-70% WoD1: Metcon (Weight) 8 EMOM Odd: 10 Overhead Squats 145/100 Even: 15 Pull-UpsThink of this as an 8 Min AMRAP where we are really pushing ourselves WoD2: Metcon […]

10202021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (5 5 5) do this before the metcon and use it to help the SDHP 70% FUCHSIA (Time) RX 5 Rounds For Time: 10 Box Jumps (24/20″) 15 Sumo Deadlift High Pulls (115/75#) 20/15 Calorie Bike LEVEL 2 5 Rounds For Time: 10 Box Jumps (20/14″) […]

211020

Verdant CrossFit, Verdant CrossFit North – CrossFit Row: Metcon (Distance) Nasal Breathing 3 Rounds 4:00 Nasal Breathing Rest 2:00 Record the meters from this! 2k Row (Time) Max Effort 2k Row

10192021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite BLUE (AMRAP – Rounds and Reps) RX AMRAP 10: 50 Double Unders 100m DB Farmer Carry (35/25#) LEVEL 1 AMRAP 10: 50 Single Unders 100m DB Farmer Carry (15/10#) 5 Rounds: 50 Lateral Line Hops 100m DB Farmer Carry STRT: Metcon (Weight) Accumulate: 20 DB Windmills 20 […]

211019

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (2 2 2 2) 4 sets ~70-80% 2 Front Squat 1 Split Jerk WOD: Metcon (AMRAP – Rounds and Reps) Three 5-minute rounds of: 200-m dumbbell farmers carry Then as many reps as possible of: 10 deficit push-ups (hands on DBs) 10 dumbbell squats Rest 2 […]

10182021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Power Clean (3) 3 Position Power Clean 12 Min The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclescompare to August 27th We are retesting that whole week!

211018

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 10-9-… -1 Toe to Bar Devil Press 50/35You did 60 two weeks ago! This is just 55. Hang Power Snatch (3 3 3) 70/3, 75/3, 80/3