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Month: November 2021

30
Nov
2021

11302021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (3) This is based on how you feel, you can do as many reps as you want or go as heavy as you want. If you want to increase weight you can, if not that’s fine too. 8 EMOM 3-5 reps @ 65-75% WoD: Metcon (AMRAP […]

30
Nov
2021

211130

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (3) This is based on how you feel, you can do as many reps as you want or go as heavy as you want. If you want to increase weight you can, if not that’s fine too. 8 EMOM 3-5 reps @ 65-75% WOD: Metcon (AMRAP – […]

29
Nov
2021

11292021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereThis is a […]

29
Nov
2021

211129

Verdant CrossFit, Verdant CrossFit North – CrossFit Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here

27
Nov
2021

211127

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 4 Rounds 400M Run 3 Rope Climbs 15 Power Cleans 135/95 Power Clean (2) Do an unbroken double power clean for as much weight as you can after the WoD. From the time you finish the WoD you have 5 minutes to hit your weight.

26
Nov
2021

211126

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (5 5 5 5 ) 4 x 5 @ 65% WOD: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

25
Nov
2021

211125

Verdant CrossFit, Verdant CrossFit North – CrossFit Thanksgiving Partner WoD (Time) 1000m Row (Switching every 250m) 1200m Running (switching every 200m) 100 Burpees 100 Kettlebell Swings (1.5,1) 100 Box Jumps 100 Double Unders 1200m Running (Switching every 200m) 1000m Rowing (Switching every 250m)

24
Nov
2021

11242021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Press (3 3 3 ) 3 Sets 3 Push Press + 3 Push Jerk The goal is to use a HEAVY push press (around 80-85%) and then use good technique on the push jerk to hit 6 unbroken reps. WoD: Metcon (Time) 6 Rounds 1:00 Double-Unders […]

24
Nov
2021

211124

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Press (3 3 3) 3 Sets 3 Push Press + 3 Push Jerk The goal is to use a HEAVY push press (around 80-85%) and then use good technique on the push jerk to hit 6 unbroken reps. WoD: Metcon (AMRAP – Reps) 6 Rounds 1:00 Double-Unders […]

23
Nov
2021

11232021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Time) Intermediate Option: 10 rounds for time of: 1 power snatch 3 overhead squats ♀ 95 lb. ♂ 135 lb. Beginner Option: 10 rounds for time of: 1 power snatch 3 overhead squats ♀ 35 lb. ♂ 45 lb. Core Conditioning #3 (No Measure) 3 […]