Month: August 2022

220831

Verdant CrossFit, Verdant CrossFit North – CrossFit 3 Position Clean (1 1 1 1 1) 65, 70, 75, 80, 85 Metcon (AMRAP – Rounds and Reps) 12 AMRAP 12 Power Cleans 155/105 12 Lateral over bar Burpees 12 Box Jumps 24/20

220830

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (2) 8 EMOM Build up to heaviest 2 Rep Possible. Increas weight each minute. Start at roughly 60%! WoD: Metcon (Time) 2 Rounds 200M Run 8 Shoulder to Overhead (185/130)

220829

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (3 3 3) 68% tempo front squat 3 – 2 – X – 1 WoD: Pyramid Jackie (Time) Pyramid Jackie 1000m Row 50 Thrusters (45/35) 30 Pull-Ups 500m Row 25 Thrusters 15 Pull-Ups 250m Row 15 Thrusters 10 Pull-UpsLast “Jackie” variation! This one is a […]

220829

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 3 3) 68% tempo front squat 3 – 2 – X – 1 WoD: Pyramid Jackie (Time) Pyramid Jackie 1000m Row 50 Thrusters (45/35) 30 Pull-Ups 500m Row 25 Thrusters 15 Pull-Ups 250m Row 15 Thrusters 10 Pull-UpsLast “Jackie” variation! This one is a lot […]

220827

Verdant CrossFit – CrossFit WoD1: Metcon (Time) 15-12-9-6-3 Devils Press 35/25 (50/35) 200M run after each set! Rest 5:00 after completing WoD2: Metcon (Time) 50-50-50-50-50 Double-Unders 15-12-9-6-3 Dumbbell Thrusters 35/25 (50/35)

8272022

Verdant CrossFit North – CrossFit Metcon WoD: Metcon (Time) TEAMS OF 3 10 Mile Echo Bike 75/65 RPMAthletes switch whenever their RPM/Cadence drops below the 75/65 number.

220826

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Clean and Jerk (1) Every minute perform 1 clean and jerk moving up in weight until failure. Max time is 10:00 WoD2: Metcon (Time) Take 80% of the clean and jerk you just did and perform that 15 times for time. Record weight in the comment

220825

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 5 Rounds of the following interval 30/20 Calorie Bike 15 Hand stand Push-Up Rest 1:30 A1: Shoulder Press (6 6 6 6) 73% A2: Strict Pull Up (X X X X ) No Hip Movement, toes pointed, palms forward

220824

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Tri Hard (AMRAP – Reps) 5 Rounds 4 AMRAP 30 x 10 M Shuttle Runs (30 total not 60) 30/20 Cal Row Max Single Arm Hang Clean and Jerk 50/35 Rest 4:00 Between RoundsThis workout takes 36 minutes total!

220824

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Tri Hard (AMRAP – Reps) 5 Rounds 4 AMRAP 30 x 10 M Shuttle Runs (30 total not 60) 30/20 Cal Row Max Single Arm Hang Clean and Jerk 50/35 Rest 4:00 Between RoundsThis workout takes 36 minutes total!