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Month: November 2021

11102021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite KBW: Metcon (AMRAP – Reps) KB Work 8 EMOM American Swing 8 -12 or Russian Swing 10-18 KBWOD: Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Double KB Push Press 20 Walking Lunges w/ one or two KBs 10 Double KB Burpee*

211110

Verdant CrossFit, Verdant CrossFit North – CrossFit KBW: Boulder Shoulder 1 (AMRAP – Reps) KB WORK 10 EMOM Double KB Snatch Pick a weight you can do 8-12 times/minuteRecord total Rep Count note Weight in comments KBWOD: Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Double KB Push Press 20 Walking Lunges (One […]

11092021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (3 3 3 3) Pause :03 in bottom 60-70% of 1RM do all sets at the same weight WoD: Metcon (AMRAP – Rounds and Reps) Every 5:00 For 3 Rounds: 200m DB Farmer Carry (35/25#) AMRAP: 10 DB Deficit Push-ups 10 DB Squats – Use […]

211109

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Rounds and Reps) Every 5:00 For 3 Rounds: 200m DB Farmer Carry (50/35#) AMRAP: 10 DB Deficit Push-ups 10 DB Squats – Use two DBsPick up where you left off for one total round and reps Front Squat (5 5 5 5 5) 60, […]

11082021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Cluster (1) Squat Clean + ThrusterWork on hang squat clean or squat clean into the thruster. try 1 squat clean + 2 thrusters Metcon (Time) 20 Thrusters 65/55 40/32 Cal Row 20 Thrusters 65/55Goal is to move fast and finish WoD before 8 Min

211108

Verdant CrossFit, Verdant CrossFit North – CrossFit wod1: Rogue Invitational 2021 Event 3 (Time) 20 Thrusters (115/75) 40/32 Cal Echo Bike 20 Thrusters (115/75)time cap 7:00 Cluster (1) Squat Clean + ThrusterAfter finishing the WOD you have 6 Min to build to a heavy complex of the following: 1 Cluster + 2 Thrusters

211106

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Partner Cameron (AMRAP – Rounds and Reps) AMRAP 20: 50 Synchro Walking Lunge Steps 25 Chest-to-Bar Pull-ups 50 Box Jumps (24/20″) 25 Triple Unders 50 Hip Extensions (Do heavy RKBs) 25 Ring Dips 50 Knees-to-Elbows 25 Partner Wall Ball Tosses (20/14#) 50 Synchro Sit-ups 5 Rope Climbs […]

11052021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Time) Intermediate Option: For time: 3 legless rope climbs 30 single-leg squats, alternating 30 dumbbell snatches, alternating 2 legless rope climbs 20 single-leg squats, alternating 20 dumbbell snatches, alternating 1 legless rope climbs 10 single-leg squats, alternating 10 dumbbell snatches, alternating 1 rope climb 5 single-leg […]

211105

Verdant CrossFit, Verdant CrossFit North – CrossFit WOD: Metcon (Time) 4 legless rope climbs 40 single-leg squats, alternating 40 dumbbell snatches, alternating 3 legless rope climbs 30 single-leg squats, alternating 30 dumbbell snatches, alternating 2 legless rope climbs 20 single-leg squats, alternating 20 dumbbell snatches, alternating 1 legless rope climb 10 single-leg squats, alternating 10 […]

211104

Verdant CrossFit, Verdant CrossFit North – CrossFit INT: Metcon (Time) 5 Rounds Row 250/200M Bike 15/12 Cal Run 400M Rest 3:00 *Sub Jump rope or step up for Run ABS: Metcon (Time) 50 SL V-Ups 75 Straight Legged Sit-Ups