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Month: May 2022

220520

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (5 Rounds for reps) 5 Rounds 1:00 Assault/Echo Bike 1:00 Toe to Bar Rest 2:30Each round, Cal + T2B = Reps POST: Metcon (No Measure) 3 Rounds for the boys 20 BB Curls 20 Reverse Grip Bent Row 20 Shoulder Press

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 […]

05182022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Weightlifting Front Squat (4×4 @ 75-80%) Metcon Metcon (Time) 5 Rounds for time: 20 Wall Ball Shots 20/14, 12’/10′ 10 Pull-ups Metcon 1-Mile Run (Time) Max Effort 1-Mile Run

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 […]

05172022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Hang Power Clean (3 3 3 3) WoD: Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 10 Deadlift 95/65 10 Hang Power Clean 95/65 10 Shoulder to Overhead 95/65

220517

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Clean (1) Work up to a heavy single for the day of Deadlift, Hang Power Clean, Push Jerk WoD: Metcon (AMRAP – Rounds and Reps) 16 Min 10 Deadlift 135/95 10 Hang Power Clean 135/95 10 Shoulder to Overhead 135/95

05162022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite RUN: Metcon (Time) 3 x 400M Run 2:00 rest between runs scale runs as necessary WoD: Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Push-Ups Immediately into 75 Air Squats

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 […]