Month: March 2022

220331

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Gymnastics Tester (AMRAP – Rounds and Reps) 20 AMRAP 5/4 Muscle-Ups 10/8 Strict HSPU 12 Toes to Bar Core Conditioning #12 (No Measure) 4-6 V-UP + V-SIT 10-20 Toe Touches 10-15 Bicycles

03302022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Snatch (1 x 1) Power Plus Amanda (Time) 11-9-7-5 Power Snatch 135/95 Bar Muscle-UpScale to C2B or PU

220330

Verdant CrossFit, Verdant CrossFit North – CrossFit 1-Mile Run (Time) Max Effort 1-Mile RunNot a max effort – just a warm-up. Power Snatch (1) Do 1 Power Snatch and 1 Hang Power Snatch for 7 sets working up each set Power Plus Amanda (Time) 11-9-7-5 Power Snatch 135/95 Bar Muscle-Up

03292022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (AMRAP – Reps) 20 EMOM Odd: 18/15 Cal Row Even: 12 Burpees Extend those hips and jump on the burpees! POST: Metcon (Weight) 3 Rounds 20 reps of each with weight that can be done roughly unbroken Supine Grip Bent Row Shoulder Press Biceps Curl […]

220329

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Reps) 20 EMOM Odd: 20/16 Cal Row Even: 15 Burpees Extend those hips and jump on the burpees!Your score is the total reps of both rounds. If you RX your score is 35/31. POST: Metcon (Weight) 3 Rounds 20 reps of each with weight […]

03282022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Squat Clean (1) WoD: Metcon (AMRAP – Rounds and Reps) 7 minutes of: 10 squat cleans 20 sit-ups ♀ 55 lb ♂ 75 lb

220328

Verdant CrossFit, Verdant CrossFit North – CrossFit Squat Clean (5 5 5 5) 70% Build some strongerths WoD: Metcon (AMRAP – Rounds and Reps) 7 minutes of: 10 squat cleans 20 sit-ups ♀ 65 lb ♂ 95 lb

220326

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Remember class is at 8 and 9 downtown!! Power Snatch (3 3 3 3 3) 2×3@75% 3×3@80% 2022 Quarterfinal #5 (Time) For time: 30-cal. row 20 burpee box jump-overs 10 snatches 185 lb, 24-in (60-cm) box 135 lb, 20-in (50-cm) box Time cap: 7 minutes

03052022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Reverse Lunges (5 5 5 5) 2022 Individual Quarterfinal #1 (Time) 50 DB Walking Lunges 30 HSPU 40 Front Rack Walking Lunges 20 Deficit HSPU 30 OH Walking Lunges 10 SHSPU Time cap 15 Deficit: 3.5″/2″ 2 DBs: 50/35

220325

Verdant CrossFit, Verdant CrossFit North – CrossFit Drop Reverse Lunge (5 5 5 5) Standing on 45lbs plate, do a standard reverse lunge.4 sets of 5 each leg 2022 Individual Quarterfinal #1 (Time) 50 DB Walking Lunges 30 HSPU 40 Front Rack Walking Lunges 20 Deficit HSPU 30 OH Walking Lunges 10 SHSPU Time cap […]