Month: May 2022

31
May
2022

05312022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Hang Clean ((3-3-3-3)) *Try to go Unbroken all sets roughky around 70% Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 12 Hang Squat Cleans 95/65 15 Ring dips

31
May
2022

220531

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Clean (3 3 3 3 ) Goal is to do all 3 unbroken all sets roughly around 70% Metcon (AMRAP – Rounds and Reps) 15 AMRAP 12 hang squat cleans 135/95 15 ring dips

30
May
2022

220530

Verdant CrossFit, Verdant CrossFit North – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph […]

29
May
2022

220529

Verdant CrossFit, Verdant CrossFit North – CrossFit RMU: Metcon (No Measure) Beginner Complex 3 x 10 ring swings, low amplitude perfect form 3 x 6 bottom of dip swings press out on 6th backswing Advanced-ish Complex 3 x 10 ring swings, medium amplitude perfect form 3 x 5 swinging ring pull ups – pull thumbs […]

28
May
2022

220528

Verdant CrossFit – CrossFit Metcon (AMRAP – Reps) Five 2.5-minute rounds of: Run 400 meters Max-rep overhead squats ♀ 65 lb ♂ 95 lb

28
May
2022

5282022

Verdant CrossFit North – CrossFit Metcon WOD: Metcon (AMRAP – Reps) PARTNER WOD: 3:00 Min Intervals Each Max Reps Single Arm Devil Press 50/35 (:30sec Transition) Max Calories Echo Bike *Both Athletes work Simultaneously on 3 Min Intervals, Then Switch to opposite. (:30sec Transition Into) 12 Minute AMRAP Row For Calories Heavy Sandbag Bear Hug […]

27
May
2022

05272022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite () Overhead Squat (5 5 5 5) work on the overhead squat! Metcon (Time) 50 Medball Walking Lunge 20/14 35 Toes to bar or 50 Ab Movement on Ground 50 Overhead Squat 55/45 35 Pull-Up 75 Wallball 20/14

27
May
2022

220527

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (6 6 6 6) 60% Metcon (Time) 50 Walking Lunge w Medball 20/14 50 Toes to Bar 50 DB OHS 50/35 35 C2B 100 Wallball 20/14

26
May
2022

220526

Verdant CrossFit, Verdant CrossFit North – CrossFit 1-Mile Run (Time) Max Effort 1-Mile RunUse a vest if possible. This is a warm-up! Power Snatch (3 3 3) 70, 75, 80% WoD: Metcon (Time) 30 Snatches 115/80 90′ Handstand Walkdo the HSW upstairs

25
May
2022

05252022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (3 3 3 3 3) 70% WoD: Metcon (AMRAP – Rounds and Reps) 12 minutes of: 3 weighted pull-ups 6 push-ups on dumbbells 9 dumbbell squats ♀ 15-lb DBs, use one for pull-ups ♂ 25-lb DBs, use one for pull-ups