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 […]
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 […]
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 […]
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″) […]
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 […]
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 […]
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!