Month: January 2023

CrossFit Lite – Sat, Jan 21

Announcements Sign Up for the Massacre! Happy Birthday Tim Pearson!!! Verdant CrossFit – CrossFit Lite 31 Solid (Checkmark) Accumulate a 3:00 or 6:00 Plank

CrossFit – Sat, Jan 21

Announcements Sign Up for the Massacre! Happy Birthday Tim Pearson!!! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) Accumulate a 3:00 or 6:00 Plank Pusher’s Paradise (AMRAP – Reps) 4:00 AMRAP: 25/20 calorie bike 25 HSPU AMRAP thruster ELITE/RX/35-49: (135/95) SCALED/NOVICE: (95/65) hand release push ups Puller’s Paradise (AMRAP – Reps) Exactly 2:00 […]

CrossFit Lite – Fri, Jan 20

Announcements Sign Up for the Massacre! Verdant CrossFit – CrossFit Lite 31 Solid (Checkmark) 5 Rounds Cindy (5 pull-ups/10 push-ups/15 air squats) or Cindy Pro (5 strict pull-ups/15 hand release push-ups/15 wall balls)

CrossFit – Fri, Jan 20

Announcements Sign Up for the Massacre! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) 5 Rounds Cindy (5 pull-ups/10 push-ups/15 air squats) or Cindy Pro (5 strict pull-ups/15 hand release push-ups/15 wall balls) Deadlift (2 x 5 w/ a band with VERY light weight then 4 x 5 @ ~75%) WoD: Metcon (Time) […]

CrossFit Lite – Thu, Jan 19

Announcements Happy Birthday Ethan Lowe!!! Happy Birthday Gwen Edwards!!! Verdant CrossFit – CrossFit Lite 31 Solid (Checkmark) Eat protein at all 3 meals Double-Under Cross Over Practice (Checkmark) 10 Minutes of Double-Under or Double-Under Cross Over practice!

CrossFit – Thu, Jan 19

Announcements Happy Birthday Ethan Lowe!!! Happy Birthday Gwen Edwards!!! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) Eat protein at all 3 meals Double-Under Cross Over Practice (Checkmark) 10 Minutes of Double-Under or Double-Under Cross Over practice! Push Press (6 6 6 ~75-80%) Superset w/ Strict Pull-Ups Metcon (Time) 3 Rounds 15 Pull-Ups […]

CrossFit Lite – Wed, Jan 18

Verdant CrossFit – CrossFit Lite 31 Solid (Checkmark) With a Partner 3 Rounds Each Partner 1: 1:00 Wall Sit Partner 2: Air Squats (this is a 12min workout) Hang Clean (5 5 5 5 @ 70%) Metcon (AMRAP – Reps) 1 minute of dumbbell hang squat cleans 1 minute of burpees 1 minute of toes-to-bars […]

CrossFit – Wed, Jan 18

Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) With a Partner 3 Rounds Each Partner 1: 1:00 Wall Sit Partner 2: Air Squats (this is a 12min workout)https://youtube.com/shorts/HPYyYlsRiDw?feature=share Hang Clean (5 5 5 5 @ 70%) Metcon (AMRAP – Reps) 1 minute of dumbbell hang squat cleans 1 minute of burpees 1 minute […]

CrossFit Lite – Tue, Jan 17

Announcements Happy Birthday Andrew Merriman!!! Verdant CrossFit – CrossFit Lite 31 Solid (Checkmark) Stretch your Hamstrings! 10 Inchworms 10 Roll over to V Sit 1:00 V Sit 10 Squat to Stand 1:00 Standing Forward Bend Row Work (Time) 1000m Row Rest 2:00 750m Row Rest 1:30 500m Row Rest 1:00 250m RowWork on Damper/Drag Factor […]

CrossFit – Tue, Jan 17

Announcements Happy Birthday Andrew Merriman!!! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) Stretch your Hamstrings! 10 Inchworms 10 Roll over to V Sit 1:00 V Sit 10 Squat to Stand 1:00 Standing Forward Bend Row Work (Time) 1000m Row Rest 2:00 750m Row Rest 1:30 500m Row Rest 1:00 250m RowWork on […]