Verdant CrossFit – CrossFit Lite Double-Unders (Practice Double-Unders ) Take 8 Minutes to work on single under tempo and work towards double-under proficiency. Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Double-Unders (Practice Double-Unders ) Take 8 Minutes to work on single under tempo and work towards double-under proficiency. Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible […]
Verdant CrossFit – CrossFit Lite Back Squat (5 5 5 5 65, 70, 75, 80%) Metcon (AMRAP – Rounds) Every 2:00 Until Failure 10 Front Squats 95/65 10 Toes to Bar 10 Burpee to Bar Rx+ = 5 Muscle-Ups
Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (5 5 5 5 65, 70, 75, 80%) Metcon (AMRAP – Rounds) Every 2:00 Until Failure 10 Front Squats 95/65 10 Toes to Bar 10 Burpee to Bar Rx+ = 5 Muscle-Ups
Verdant CrossFit – CrossFit Lite Muscle Snatch (3 3 3 @ ~30%) Power Snatch (3 3 3 3 @ 70%) WoD: Metcon (Time) 3 rounds for time of: 7 Thrusters 135/95 18 Chest to Bar Pull-Ups 10 Power Snatches 135/95 Core Challenge Week 4 Workout 1 (Checkmark) 4 rounds: 10 Reverse V-ups 10 Slider Hamstring […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Muscle Snatch (3 3 3 @ ~30%) Power Snatch (3 3 3 3 @ 70%) WoD: Metcon (Time) 3 rounds for time of: 7 Thrusters 135/95 18 Chest to Bar Pull-Ups 10 Power Snatches 135/95 Core Challenge Week 4 Workout 1 (Checkmark) 4 rounds: 10 Reverse V-ups 10 […]
Verdant CrossFit – CrossFit Skill (No Measure) Tight Arch to Hollow Active Shoulder Hold Kipping Pull-Up vs.Butterfly Pull-Up Metcon (Checkmark) EVERY 2 MINUTES FOR 8 ROUNDS 5 Kipping Pull-Ups 6 Toes to Bar 7 Handstand Push-Up
Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3 3) build to a heavy 3 rep power clean Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%) WoD: Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Calorie Fan Bike 10 Strict Handstand Push-Up Core Challenge Week 3 Workout 3 (Checkmark) AMRAP 8: 8-10 Straddle-up 8-10 Oblique Killers ea. 20 KB […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Get ready for a large group! 9AM only!! Bring friends and family, please be aware that there will be a lot of people and you may need to help anyone that you bring! Thanksgiving Partner WoD (Time) 1000m Row (Switching every 250m) 1200m Running (switching every 200m) 100 […]