Month: May 2022

220225

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Rounds and Reps) 12 minutes of: 3 weighted pull-ups 6 push-ups on dumbbells 9 dumbbell squats ♀ 25-lb DBs, use one for pull-ups ♂ 35-lb DBs, use one for pull-ups POST: Bench Press (5 5 5 5 ) 70%

05242022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Time) 400M Run 8 Power Clean 135/95 10 Pull-Ups 400M Run 6 Power Clean 135/95 10 Pull-Ups 400m Run 4 Power Cleans 135/95 20 Pull-Ups 400M Run 2 Power Cleans 135/95 10 Pull-Ups

220524

Verdant CrossFit, Verdant CrossFit North – CrossFit WOD1: Tabata Air Squat (AMRAP – Reps) Tabata Air Squat. Use weight vest if you plan on using one for Murph.We are taking it back to 2011 and doing something that used to be V VOGUE and ULTRA COOL WoD2: Metcon (Time) 400M Run 8 Power Clean 225/155 […]

05232022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WOD: Metcon (6 Rounds for calories) 6 Rounds 1:00 Bike 1:00 Row 2:00 Rest Each round add up your calories from bike and row and that is the score for that round! POST: Back Squat (5 5 5 ) 3×5 @ 60% after your workout

220523

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (7 Rounds for calories) 7 Rounds 1 Min Bike 1 Min Row Rest 1:00 Work interval is exactly 2:00 even with transition. You should have 7 separate calorie scores POST: Back Squat (5 5 5 ) After the WoD, do 3 x 5 @ 70%

220522

Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (AMRAP – Reps) 12 EMOM DEFICIT HSPU BUTTERFLY/KIPPING PULL-UP

5212022

Verdant CrossFit North – CrossFit Metcon WOD: Metcon (Time) PARTNER WOD: 800m Run 60 Front Squats 95/65 60 Push Press 95/65 60 Toes To Bar 60 DB Step Ups 50/35 60 DB Snatches 50/35 120 Calorie Echo BikePartners run together to start. Then you can split up the work as you want, but only one […]

220521

Verdant CrossFit – CrossFit Warm-up (No Measure) SEMIFINAL FUNDRAISER! FREE COFFEE AND LMNT FOR ANYONE WHO COMES! WOD1: Metcon (AMRAP – Rounds and Reps) 4 Person Synchro 10 min AMRAP 15 Synchro HSPU 15 Synchro T2B 10 Synchro Clean and Jerk 155/105 (bars must start on ground together and end overhead together!) WoD2: Metcon (Time) […]

05202022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (5 Rounds for reps) 5 Rounds 1:00 Bike 1:00 PVC to Toe (RX+ = Toes to bar) 2:30 Rest

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