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Month: April 2022

220424

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Testing folks you have today off. I’ll have some things for you on Monday. Nothing super hard. In between today and Tuesday try to finish anything you haven’t finished. Team you guys have off Monday. Field day/weekend next weekend. Congrats to Beau on his incredible […]

220423

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch (2 2 2 ) 3 sets of unbroken 2 power snatches at 80% PARTN: Metcon (AMRAP – Rounds and Reps) WITH A PARTNER 20 MIN AMRAP 10 Snatches 135/95 20 Toes to Bar 30 Bar over Burpees only one partner can work at time

04222022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Clean (3 3 3 3 3) WORKING ON UNDERSTANDING THE CLEAN! MOVE UP IN WEIGHT THE WHOLE TIME. GYM: Metcon (AMRAP – Reps) 14 EMOM ODD: BOX HANDSTAND PUSH-UP EVEN: TOE TO BAR

220422

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean (3 3 3 3) 75, 80, 85, 90 TAKE YOUR TIME! EMOM: Metcon (AMRAP – Reps) 14 EMOM ODD: STRICT HANDSTAND PUSH-UP 3-10 EVEN: TOES TO BAR 8-15YOUR SCORE IS THE TOTAL REPS ADDED BETWEEN BOTH MOVEMENTS IN ONE ROUND MAX TOTAL CAN BE 25

220421

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (3 3 3 3) ~60-70% 1 and 1/4 Back Squat. No bouncing! Metcon (Time) 4 Rounds for Time 400M Run 30 Air Squats 10 Pull-Ups 20 Push-Ups *Every 5 minutes do 30 Sit-Ups!Yes, this is like last week. Only different. This is the beginning of prepping […]

220420

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Push Press (5 5 5 5) 75% Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

04192022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (3 3 3 3) 70% WoD: Metcon (Time) 40/35 Cal Bike 15 Front Squats @ 50%

220419

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 3 3 3) 70, 75, 80, 85% WoD: Metcon (Time) For Time: 45/38 Cal Bike 15 Front Squat @ 50%Try to RX the bike.

04182022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) 27-21-18-15 Pull-ups *50 DU after each set. Scale to 75 Single unders.

220418

Verdant CrossFit, Verdant CrossFit North – CrossFit 1-Mile Run (Time) Max Effort 1-Mile RunTHIS IS A WARM-UP WoD: Metcon (Time) 27-21-18-15 Chest to Bar Pull-Ups after each set do 75 DBUs. RX+ 15-12-9 Ring Muscle-Ups *after each set do 100 DBUs. Each set must be done unbroken or in two sets of 50. Any set […]