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Month: December 2021

211206

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Clean (2 2 2 2) 2 Hang Power Clean @ 75% WoD: Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

211204

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) With a partner 2000m Bike then 12 Rounds 2 Ring Muscle-Ups 4 Handstand Push-Ups 8 American Swings 70/53 then 2000m Bike

211203

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 21-15-9 Hang Squat Snatch Toes to Bar *after each set do 15 Handstand Push-Ups Hang Snatch (2 ) 6 min after finishing wod work to heaviest: 2 Hang Snatch + 1 Overhead Squat

1202201

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (No Measure) Come do a CrossFit workout OR come do Yoga at 12PM!

211202

Verdant CrossFit, Verdant CrossFit North – CrossFit A1: Reverse Lunges (5 5 5 ) do 5 on each leg try for 60-70% of backsquat do all at the same weight A2: Step Up (5 5 5 ) do 5 on each leg try for 30-40% of your front squat do all at same weight WOD: […]

12012021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Jerk (3 3 3) do all at the same weight just like last week work on the push jerk! WoD: Metcon (Calories) 10 minutes while performing rounds of: 10 box jumps 15 push jerks 20 seconds on the Echo bike ♀ 12-in. box, 35-lb. jerks ♂ […]

211201

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (3 3 3) Work on doing a push jerk and not a push press. try for 3 x 3 @ 80% Wod: Metcon (Calories) 10 Min AMRAP 10 box jumps 15 push jerks 20 seconds on the Echo Bike ♀ 20-in. box, 65-lb. jerks ♂ 24-in. […]