Month: July 2022

220730

Verdant CrossFit – CrossFit WoD: Metcon (Time) Do Twice 30 Russian KB Swing 50/35 15 Pull-Ups Rest 1:30 25 Russian KB Swings 62/44 15 Pull-Ups Rest 1:30 20 Russian KB Swings 70/53 15 Pull-Ups Rest 1:30

7302022

Verdant CrossFit North – CrossFit Metcon WoD: Metcon (Time) PARTNER WOD: 30 Pull Ups 60 Toes To Bar 90 Wall Balls 20/14 120 RKBS 70/53 Complete 10 burpees each every 2 min.

220729

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Time) 10 ROUNDS 2 Ring Muscle-Up 4 DB HANG CLEANS + JERKS 50/35 (RX+ 60/40) 4 Toes to Bar 4 Box Jumps 24/20 (30/24) A1: Weighted Pull-ups (3) Work to the heaviest 3 rep weighted pull-up you can do! 3 supersets with DB Front Raise […]

220729

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 10 ROUNDS 2 Ring Muscle-Up 4 DB HANG CLEANS + JERKS 50/35 (RX+ 60/40) 4 Toes to Bar 4 Box Jumps 24/20 (30/24) A1: Weighted Pull-ups (3) Work to the heaviest 3 rep weighted pull-up you can do! 3 supersets with DB Front Raise x […]

220728

Verdant CrossFit, Verdant CrossFit North – CrossFit INT: Metcon (Calories) 4 Rounds 400M Run :30 Cal Bike Rest 2:00 *reset the bike after you go. Make sure to add up all your calories!! POST: Metcon (Weight) NFT (do in any order) 75 Russian KBs 70/53 75 Single Leg V-Ups

220727

Verdant CrossFit, Verdant CrossFit North – CrossFit STR1: Metcon (Weight) STRENGTH BATTERY 1 3 SETS 10 DOUBLE DB/KB FRONT SQUATS 12 ALT CURTSY LUNGE (FRONT RACK) 14 SL KICKSTAND RDL 10 GOBLET SQUATS (3-0-X-1) RECORD WEIGHT OF TOTAL FRONT SQUAT WEIGHT DB Shoulder Press (10 – 8 – 6 – 4 – 2) Done with […]

220726

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 12 each arm DB Snatch 30/20 12 each arm DB OHS 30/20 550/500M Row 10/7 Supinated Grip Ring Row 10/7 Hand release Push-Up

220726

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 12 each arm DB Snatch 50/35 12 each arm DB OHS 50/35 550/500M Row 10/7 Strict Chin-Up 10/7 Strict handstand push-up

220725

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (AMRAP – Reps) 15 EMOM 3 Power Cleans 35/25 (50/35) 3 Front Squats 3 Push Jerks (Jerk is the RX) Max Lateral Burpees over DBsGoal is to use 2 DBs or 2 KBs Burpee Rx is a 2 footed jump over the DBs. Both feet […]

220725

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Shit Show! (AMRAP – Reps) 15 EMOM 3 Power Cleans 35/25 (50/35) 3 Front Squats 3 Push Jerks (Jerk is the RX) Max Lateral Burpees over DBsGoal is to use 2 DBs or 2 KBs Burpee Rx is a 2 footed jump over the DBs. Both feet […]