Month: January 2022

01312022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (6 6 6) 60-65% WoD: Metcon (AMRAP – Rounds and Reps) 15 AMRAP 10 DBL DB CLEANS 50/35 8 DBL DB FRONT SQUATS 35 DBU

220131

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (6 6 6) 60-65% WoD: Metcon (AMRAP – Rounds and Reps) 18 AMRAP 15 DBL DB CLEANS 50/35 12 DBL DB FRONT SQUATS 50 DBU

220130

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 20 MIN Stretch WoD: Metcon (Time) 50 Sit-Ups 15 Hand Release Push-Ups 20 Pistols or Reverse Lunges w/ weight

220129

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 3 3) 80-85% WoD: Metcon (Time) 4 Rounds 9 Front Squats 115/85 20/16 Cal Bike Rest 2:00

01282022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (5 5 5 5 5) all sets at the same weight somewhere around 60-70% WoD: Metcon (AMRAP – Rounds and Reps) 9 AMRAP 10 Double KB Clean 10 Double KB S20H 10 Double KB Snatch No RX weight. Just use weight that you can use for […]

220128

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5 5 5) Lots of volume, be smart and use the right weight. Do all sets at the same weight. WoD: Metcon (AMRAP – Rounds and Reps) 9 AMRAP 10 Double KB Clean 10 Double KB S20H 10 Double KB Snatch No RX weight. Just […]

01272022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (No Measure) Come to a CrossFit class or to Yoga at 12PM!

220127

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 8 EMOM 12 Alternating Shoulder Taps 1 Push-Up 3 Burpees EMOM: Metcon (AMRAP – Reps) 12 EMOM Choose – RMU, BMU, C2B, Pull-Up 3-5 for Muscle-Ups 6-12 for Pull-UpsTime to work on some pulling gymnastics. Most people will struggle with today’s programming, it’s okay. Metcon […]

01262022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (AMRAP – Reps) 5 Rounds :30 Burpee 1:00 Row (Cal) :30 Bike (Cal) 2:30 Rest make sure to do a full :30 on the bike, the transition will mess up your :30 so just ignore it WoD: Metcon (No Measure) Post WoD 3 Rounds 20 […]

220116

Verdant CrossFit, Verdant CrossFit North – CrossFit INT: Metcon (5 Rounds for reps) 5 Rounds :30 Burpee 1:00 Row (Cal) :30 Bike (Cal) 2:30 Rest make sure to do a full :30 on the bike, the transition will mess up your :30 so just ignore itYou will have 5 SEPARATE SCORES Each round you need […]