Month: October 2022

CrossFit – Mon, Oct 31

Verdant CrossFit, Verdant CrossFit North – CrossFit CHIP: Chipper (AMRAP – Reps) 50 Deadlifts 135/95 50 Wall Ball 50 Shoulder to Overhead 135/95 50 Toes to Bar 50 Wall Ball Max Burpee to Bar in Remaining Time 18:00 Time Cap *it’s like the other one, just different Deadlift (5 5 5) 70%

CrossFit – Sat, Oct 29

Verdant CrossFit – CrossFit Nightmare WoD #1 Scaled Row for Calories (Calories) 15 Min AMRAP Row for Calories Nightmare WoD #1 Rx Row for Calories (Calories) 15 Min AMRAP Row for Calories Nightmare WoD #1 Elite Row for Calories (Calories) 15 Min AMRAP Row for Calories Nightmare WoD #2 Scaled CJ (AMRAP – Reps) 15 […]

CrossFit Lite – Fri, Oct 28

Verdant CrossFit – CrossFit Lite DB WoD (AMRAP – Rounds and Reps) 9 Min AMRAP 10 DB Deadlift 50/35 10 DB Hang Clean 10 DB Shoulder to Overhead 10 DB Lunges (Front Rack) *Use 2 Dumbbells

CrossFit – Fri, Oct 28

Verdant CrossFit, Verdant CrossFit North – CrossFit Reverse Lunges (5 5 5) 5 ea leg ~50-60% of back squat After each set do 20 heavy RKBs DB WoD (AMRAP – Rounds and Reps) 9 Min AMRAP 10 DB Deadlift 50/35 10 DB Hang Clean 10 DB Shoulder to Overhead 10 DB Lunges (Front Rack) *Use […]

CrossFit Lite – Thu, Oct 27

Verdant CrossFit – CrossFit Lite A1: Bench Press (5 5 5 5) @ 80% A2: Bent Over Row (8 8 8 8) Do the same weight for each set Strict Pull Up (4 Sets) No Hip Movement, toes pointed, palms forwardSuperset with B2: Dual KB Z Press (3 x 5) 4121 Tempo AHAP Superset w/ […]

CrossFit – Thu, Oct 27

Verdant CrossFit, Verdant CrossFit North – CrossFit Bodybuilding Low intensity and lots of lifting A1: Bench Press (5 5 5 5) @ 80% A2: Bent Over Row (8 8 8 8) Do the same weight for each set B1: Strict Pull Up (4 Sets) No Hip Movement, toes pointed, palms forwardSuperset with B2: Dual KB […]

CrossFit – Wed, Oct 26

Verdant CrossFit North – CrossFit 1: Snatch (1) 9 EMOM – build each minute 2: Clean (1) 9 EMOM – build each minute 3: Deadlift 9 EMOM – build each minute

CrossFit Lite – Wed, Oct 26

Verdant CrossFit – CrossFit Lite 1: Snatch (1) 9 EMOM – build each minute 2: Clean (1) 9 EMOM – build each minute 3: Deadlift 9 EMOM – build each minute

CrossFit – Wed, Oct 26

Verdant CrossFit North – CrossFit 1: Snatch (1) 9 EMOM – build each minute 2: Clean (1) 9 EMOM – build each minute 3: Deadlift 9 EMOM – build each minute