Announcements Happy Birthday Riley Anderson!!! Social gathering on Saturday, March 5th @ 3PM at Matlack’s!! Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 5 Rounds: 15/12 Calorie Bike 275/250 Meter row 50 DU Rest 2:00 between rounds. Double-Unders (DU/TU Practice. Work on DU/TU for 10 min.)
Announcements Happy Birthday Holt Fundament!!! Happy Birthday Lanae Breaux!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (3×3 @ 78%) Metcon (AMRAP – Rounds and Reps) AMRAP 13: 10 Hang Power Clean 10 Front Squat 10 Push Jerk 115/85 *every :90 perform 6 lateral burpees over the bar
Announcements Happy Birthday Kerry Buck!!! Verdant CrossFit – CrossFit Lat Work (No Measure) 10min SKILL: Bar Muscle Up Work (No Measure) 12min working on hips to barDrills with low bar + heavy box to block the feet Metcon (AMRAP – Rounds and Reps) 4 Rounds AMRAP 3/Rest 1 6 Shuttle Runs 6 BMU 6 Burpee […]
Announcements Happy Birthday Anthony Pantera!!! Verdant CrossFit North – CrossFit Metcon (Time) You Go, I Go 0-15Min 16 Rounds (8each) 8 Wall Balls 8 Alt. DB Snatches (50/35) 15-30 Min Partition as needed 80 Burpee Box Jump Over 80 Calorie Echo Bike
Announcements Happy Birthday Anthony Pantera!!! Verdant CrossFit – CrossFit Overhead Squat (5 5 5 5 ~70-80%) Metcon (AMRAP – Rounds and Reps) 13 AMRAP 13 Burpees to Bar 13 Overhead Squat 13 Toes to Bar
Announcements Happy Birthday Mike Christensen!!! Happy Birthday Jonathan Gowins!!! Verdant CrossFit, Verdant CrossFit North – CrossFit OPEN: CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Push Press (4 Sets 5 Push Press + 3 Push Jerks Start at 75% and increase!) Metcon (Checkmark) 14 EMOM odd: 8-12 Strict Dips Even: 6 Shoulder to Overhead w/ heavy DB
Announcements Happy Birthday Nicole Bezjian!!! Verdant CrossFit North – CrossFit WoD: Metcon (Time) PARTNER WOD: 60 DB Goblet Squats 60 Double Jump Burpees Over DB 60 SA DB Thrusters 60 Toes to Bar 60 SA DB Push Press 60 Double Jump Burpees Over DB 60 DB Goblet Squats RX: 50# / 35# RX+: 70# / […]
Announcements Happy Birthday Nicole Bezjian!!! Verdant CrossFit – CrossFit Metcon (No Measure) Learning to toss the rogue sandbags! Work with different weights and see how to lap the bag and then throw it over the shoulder. Partner Pair Workout (Time) 30 Worm Squats (each 10 rotate shoulders) 30 Synchro Burpees (partners facing opposite ways) 30 […]
Announcements Happy Birthday Jake Bolin!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (5 5 5 5 @ 75%) 75% Metcon (AMRAP – Reps) 10 EMOM 16 Wallballs 20/14Score is how many reps you did per minute. 16 reps is the rx!