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Month: December 2021

211225

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Have a great day!

12242021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WOD: 12 Days of WoD-MAS (Time) 12 Days of WoD-MAS! 1. A burpee and a jumping pullup 2. Two front squats 3. Three bars of death (OK, just a deadlift, a clean and a jerk.) 4. Four Pistols (on each leg) 5. Five slow descend Push Ups […]

211224

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: 12 Days of WoD-MAS (Time) 12 Days of WoD-MAS! 1. A burpee and a jumping pullup 2. Two front squats 3. Three bars of death (OK, just a deadlift, a clean and a jerk.) 4. Four Pistols (on each leg) 5. Five slow descend Push Ups (on […]

211223

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 3 3) tempo 3-3-x-2 60-70% INT: Metcon (4 Rounds for time) 4 Rounds In 5:00 do the following 75 Double-Unders 20/16 Cal Bike 20 Wall Balls 20/14recordtime completed per round

12232021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Come do YOGA or a CrossFit class!

12222021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Bench Press (5) Warm-Up: 10 Bench Press (45/35#) 8 Bench Press (30%) 6 Bench Press (40%) 4 Bench Press (50%) 6 Sets For Load: 5 Bench Press (60%) 5 Bench Press (70%) 5 Bench Press (75%) 5 Bench Press (60%) 5 Bench Press (70%) 5 Bench Press […]

211222

Verdant CrossFit, Verdant CrossFit North – CrossFit Bench Press (5) Warm-Up: 10 Bench Press (45/35#) 8 Bench Press (30%) 6 Bench Press (40%) 4 Bench Press (50%) 6 Sets For Load: 5 Bench Press (60%) 5 Bench Press (70%) 5 Bench Press (75%) 5 Bench Press (60%) 5 Bench Press (70%) 5 Bench Press (75%) […]

211221

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Weight) On a 27:00 Clock: From 0:00-9:00: EMOM 9: 1 Snatch From 9:00-18:00: EMOM 9: 1 Clean From 18:00-27:00: EMOM 9: 1 Deadlift Increase weight across all sets.Lots of work today on some hinging. Add up the heaviest weight lifted from each lift and that is […]

12212021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Weight) On a 27:00 Clock: From 0:00-9:00: EMOM 9: 1 Snatch From 9:00-18:00: EMOM 9: 1 Clean From 18:00-27:00: EMOM 9: 1 Deadlift Metcon (Weight) ALTERNATE WORKOUT EMOM 25: 2 Alternating DB Snatches 2 Alternating DB Overhead Lunges / Arm 3 DB Deadlifts 4 DB […]

12202021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Jerk (3 3 3) DO 3 X 3 AT A CONSISTENT WEIGHT WOD: Metcon (Time) 21-15-9: Calorie Row Burpee Box Over (24/20) Push Jerk (95/65)