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Month: November 2021

11162021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (5 5 5 5 5) 70% 5 x 5 Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTry to finish under 5:00 Goal is to do Thrusters and Pull-Ups unbroken!

211116

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (5 5 5 5 5) all at 65% – work on speed UP Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

11152021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (5 5 5 5) Banded Deadlift Do single leg glute bridges x 15 after each set WoD: Metcon (Time) Intermediate 4 Rounds 6/5 Strict Pull-Ups 20 Deadlift 95/65 50 Air Squats *Prioritize Full Depth Squats over reps **Deadlifts can be Sumo or DBL KB

211115

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (6 6 6 6) BANDED DEADLIFT hover somewhere around 60-70% WoD: Metcon (Time) 4 Rounds 10/7 Strict Pull-Ups* 20 Deadlift 155/115 65 Air SquatsStrict Ring Muscle-Up 6/5 Time Cap 22:00 WoD: Metcon (Time) 4 Rounds 10/7 Strict Pull-Ups* 20 Deadlift 155/115 65 Air SquatsStrict Ring Muscle-Up 6/5 […]

211114

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Gym is closed this weekend for the L1!

211113

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Remember that we have an L1 this Weekend so the downtown gym is closed!! Partn: Metcon (Time) Partner Workout: 1500M Row Partner holds HS 50 CJ 185/125 1500M Row Partner Holds SB (150/100) or Front Rack Hold 185/125

11122021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (AMRAP – Rounds and Reps) 24 MIN AMRAP 5 front squats (95/65) 15 Ring Rows or 10 Pull-Ups 50 double-unders Every 4:00 do 25 Sit-Ups

211112

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Rounds and Reps) 32 MIN AMRAP 5 front squats (185/125) 15 chest-to-bar pull-ups 85 double-unders Every 4:00 do 25 Sit-UpsPut your jump ropes back correctly!

11112021

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

11112021

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Snatch (2 2 2) 80, 80, 80 IWT: Metcon (Time) 4 Rounds 500/450M Row 6 Hang Power Snatch @ 60% Rest 2:00 BB: Snatch (5 5 5 5) 75% BB: Overhead Squat (4 4 4) Do a split jerk to get the bar overhead! 4 4 […]