220519
Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 3 Rounds 20 DB Lunges (1 OH + 1 FR) 50/35 10 parallette HSPU 10 DB Push Press Rest 5:00 3 Rounds 20 Walking DB Lunge Farmer Carry 8/7 Wall Walk 10 DB Devil Press Rest 5:00 3 Rounds 12 DB Snatch 12 DB Burpee Deadlift […]
220518
Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (4 4 4 4) 70, 75, 80, 83% WoD: Metcon (Time) 5 rounds for time of: 20 wall-ball shots 10 med-ball weighted pull-ups ♀ 14-lb ball to 11-ft target, same ball for pull-ups ♂ 20-lb ball to 12-ft target, same ball for pull-upsThis is from Home […]
220516
Verdant CrossFit, Verdant CrossFit North – CrossFit RUN: Metcon (Time) 3 x 400M Run Rest :75 between sets Total Time is Score Wear weight vest if you plan on doing Murph with weigh vest WoD: Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Push-Ups Immediately into 150 Air SquatsRX = weight vest
220515
Verdant CrossFit, Verdant CrossFit North – CrossFit TEAM1: Metcon (AMRAP – Rounds and Reps) Three Person Synchro 14 Min AMRAP 15 Handstand Push-Ups (Cullen has deficit using 45lbs plates) 15 Toes to Bar 10 Clean and Jerk 185/125**rep must start on ground at same time and everyone must be overhead locked out at the same […]
220514
Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (6 6 6) do 3 x 6 @ 60% WoD: Metcon (Time) Interval Weight Training *goal is to sprint your bike and then do your barbell unbroken 4 Rounds 20/16 Fan Bike 10 Deadlift 155/105 Rest 2:00 Metcon (No Measure) After you finish the WoD – Do […]