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Month: November 2021

211123

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Snatch and Overhead Squat (Time) 10 rounds for time of: 1 power snatch 3 overhead squats ♀ 125 lb. ♂ 185 lb.This is a great opportunity to work on movements that are challenging! Core Conditioning #3 (No Measure) 3 Rounds :30 Hollow Flutter Kick (scale to dead […]

11222021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Reverse Lunges (4 4 4) 3 sets of 4 on each leg try to use 55-60% of your back squat bar is in back rack position WoD: Metcon (AMRAP – Rounds and Reps) 18 MIN AMRAP 12 Walking Lunge Double OH DB/KB 18 Toes to Bar 24 […]

211122

Verdant CrossFit, Verdant CrossFit North – CrossFit Reverse Lunges (4 4 4) 3 sets of 4 on each leg try to use 55-60% of your back squat bar is in back rack position WOD: Metcon (AMRAP – Rounds and Reps) 18 MIN AMRAP 16 Walking Lunge Double OH DB/KB 53/35 50/35 24 Toes to Bar […]

2111020

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (5 5 5) do 3 sets of 5 above the workout weight, each heavier than the last Metcon (Time) 20 Rounds 200M Run (every other do 250M Row) 10 Box Jumps 24/20 10 Push Jerks 115/85

211119

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 15-12-9-6-3 reps for time of: Power cleans Bar-facing burpees ♀ 95 lb. ♂ 135 lb. Power Clean (1) After WoD, do a hang power clean + power clean for max weight. You have 7 min from completion of WoD

11192021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Time) Intermediate Option: 15-12-9-6-3 reps for time of: Power cleans Bar-facing burpees ♀ 75 lb. ♂ 115 lb. Beginner Option: 15-12-9-6-3 reps for time of: Power cleans Bar-facing burpees ♀ 35 lb. ♂ 45 lb.

11182021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Come to CrossFit!

211118

Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (No Measure) 18 EMOM 1. 18/15 HANDSTAND PUSH-UP 2. 60 DOUBLE-UNDER 3. 15 PVC V-UPPut your jump ropes back correctly, please! A1: Bent Over Row (8 8 8) TRY TO DO THE SAME WEIGHT A2: Landmine Press (8 8 8) This is done from a half […]

11172021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Time) 4 Rounds 2:00 Bike for Cal 10 Sumo Deadlift High Pull 75/55 Rest 1:00 WoD2: Metcon (Time) 4 Rounds 1:00 Row 15 Toes to Bar 1:00 Rest

211117

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Distance) 4 Rounds 2:00 Row 10 Sumo-DL High Pull 95/65 Rest :60 Record total # of meters Goal is to transition FAST off rower WoD2: Metcon (Time) 4 Rounds 200M Run 15 Toes to Bar Rest :45