Month: December 2021

12312021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (5 5 5 5) 4 x 5 @ 75% Set shoulders and brace on every rep. Be smart and use blocks when necessary. WoD: Metcon (5 Rounds for reps) 5 Rounds 1 Min Deadlifts 135/95 1 Min Box Jump 24/20 1 Min Burpee Over Bar (lateral) […]

211231

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5 5) 4 x 5 @ 75% Set shoulders and brace on every rep. Be smart and use blocks when necessary. WoD: Metcon (5 Rounds for reps) 5 Rounds 1 Min Deadlifts 225/155 1 Min Box Jump 24/20 1 Min Burpee Over Bar (lateral) 1 […]

211230

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 3 Rounds 15 Handstand Push-Ups 15 DB Hang Clean 3 Rounds 12 DB Shoulder to Overhead 50/35 12 Pull-Ups Core Conditioning #10 (Time) 3-4 Sets KB L Crunches x 20 KB Hollow Flutters x :30 KB SA Cross Body Crunches x 12/arm

12292021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Back Squat (5 5 5 5) 75% goal is to build strength here WoD: Metcon (Time) 15 Back Squats 135/95 30 Toes to Bar

211229

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (5 5 5 5) 4 x 5 reps at 75% no bouncing at the bottom of the squat. this is a no belt scenario. WoD: Metcon (Time) 15 Back Squats 225/155 35 Toes to BarGoal is to finish under 4:00

WOD 1

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Wod1: Metcon (Time) 0:00 – 12:00 27-21-15-9 Calorie Row Burpees over Rower Wod2: Metcon (Time) at 12:00 – 24:00 27-21-15-9 Calorie Bike Box Step Ups (24/20) 35/25 Wod3: Metcon (Time) 24:00 – 36:00 27-21-15-9 DB Thruster 35/25 Push-Ups

211228

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Time) 0:00 – 12:00 27-21-15-9 Calorie Row Burpees over Rower WoD2: Metcon (Time) at 12:00 – 24:00 27-21-15-9 Calorie Bike Box Step Ups (24/20) 35/25 WoD3: Metcon (Time) 24:00 – 36:00 27-21-15-9 DB Thruster 35/25 Push-Ups

12272021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Power Snatch (2) 2 Power Snatches + 2 Power Cleans do 2 power snatches then drop the bar and do 2 power cleans goal is to work on the differences in grip while maintaining good form use 4 different weights, work to 2 weights above workout weight […]

211227

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch (1 1 1 1) 2 Power Snatches + 2 Power Cleans do 2 power snatches then drop the bar and do 2 power cleans goal is to work on the differences in grip while maintaining good form use 4 different weights, work to 2 weights above […]

211226

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Have a great day! Looking forward to seeing everyone tomorrow!