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Month: October 2021

10
Oct
2021

211010

Verdant CrossFit, Verdant CrossFit North – CrossFit RINGS: Metcon (No Measure) 5 Rounds Ring Swings 5-8 Toe to Ring 10 Top of Ring Swing Supports 4-10 5-10 Ring Dips

9
Oct
2021

211009

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD *ONE PERSON WORKS WHILE ONE RESTS 10 AMRAP 50 DOUBLE UNDERS 6 THRUSTER 95/65 50 DBUS 12 THRUSTERS ETC.

8
Oct
2021

211008

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 22-16-10-6 Hang Power Clean 115/85 S20H 200M Run *Run at the end of each set for a total of 800M Hang Power Clean (5 5 5 5) Work up to heavy 5 rep within 6 min after finishing

8
Oct
2021

10082021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Set 1: 5 Single-Arm DB Floor Press /Arm 5 DB Renegade Row / Arm 5 Single-Arm DB Swings / Arm 5 Staggered Stance DB Power Snatch / Arm Sets 2-5: 5 Single-Arm DB Floor Press /Arm 5 DB Renegade Row / Arm 5 Single-Arm […]

7
Oct
2021

211007

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (4 Rounds for reps) 4 Intervals 2:00 Row for Cal 1:00 Double-Under :30 Bike for Cal Rest 3:00Each round has its own score, Cal + DBU + Cal Core Conditioning #5 (No Measure) 3 Rounds 20 Stalder Leg Lifts 5-15 Straddle Ups 6-16 SL V-Ups BB: […]

6
Oct
2021

211006

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (3 3 3 ) 4 x 5 Banded Deadlift @ 55% 3 x 3 @ 70% Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Warm-up (No Measure) Toy Soldiers x 2 Hammie Sweep x 2 Inchworm + Push-up Side plank walk x 2 then 3 Rounds […]

6
Oct
2021

10062021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3-5 Sets :20 Walking Hamstring Scoop Stretch :20 Good Morning + Jump :20 Duck Walks :20 Lateral Hops Power Clean (3 3 3) 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean WoD: Metcon (AMRAP – Rounds and Reps) AMRAP 10: 3 […]

5
Oct
2021

211005

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (5 5 5 5) all at 70% WoD: Metcon (Time) 80 Wall Ball Shots 20/14 60 Devil Press 50/35 40 Box Jump Over 200 Double-Unders BB: Split Jerk (1 1) Do 3 Sets of 5 front squat @ 50% into 2 Split Jerks then 85/2, 85/2, […]

5
Oct
2021

10052021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 2 Rounds of the following: Set 1 :30 Alternating Samson Stretch :30 Doorway Stretch / Arm Set 2 :30 Jumping Jacks 10 Ring Rows Set 3 :30 Single Unders 8 Single Arm Ring Rows / Arm Set 4 :30 Double Unders or Attempts 10 […]

4
Oct
2021

211004

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 5 Power Snatch 155/115 24 Single Leg Squats Power Snatch (3 3 3 ) Do 3 sets of 3 1 PSN from the ground + 2 PSN from the hang position Do all at the same weight ~80%