Month: May 2023

CrossFit – Sun, May 14

Verdant CrossFit, Verdant CrossFit North – CrossFit Prime: Metcon (Checkmark) 3 Rounds 10-20 Single Arm Lat Pulldowns 5 Ice Cream Maker or Front Lever Push Down 15 V-Ups T2b: Metcon (Checkmark) 3 Rounds 8 Arch to Hollow 8 Straight Legged Toe to Bar 8 Single Leg Toe to Bar

CrossFit – Sat, May 13

Verdant CrossFit – CrossFit Power Snatch (5/70, 4/75, 3/80, 3/80) Bodacious Battery (Time) 8 Rounds 5 Toes to Bar 10 Deadlifts 5 Hang Power Snatch 95/65A great scale is 75/55 to achieve unbroken!

CrossFit – Fri, May 12

Verdant CrossFit – CrossFit Push Jerk (3 3 3 @ 70%) Slippery Snail (Time) 2000m Row 100 Wall Ball Shots 20/14 50 Shoulder to Overhead 95/65

CrossFit – Fri, May 12

Verdant CrossFit North – CrossFit Push Jerk (3 3 3 @ 70%) Slippery Snail (Time) 2000m Row 100 Wall Ball Shots 20/14 50 Shoulder to Overhead 95/65 Need Push Ups (Checkmark) Band Assisted Push Up 3×10 Band Assisted Tempo 3×8 3-1-X-1 Box Push Up 3×8 30/24/20 or Bench/Bar on Rig Plank 4x:40 1:1 work to […]

CrossFit – Thu, May 11

Announcements Happy Birthday Sharece Mecham!!! Happy Birthday Mark Schwartz!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Ring Practice (Time) 4 Rounds 1 Strict RMU 3 Strict Ring Dips 3 Ring Muscle-UpIntermediate: 4 Rounds 3 False Grip Chest to Ring Pull-Up 5 Ring Swings :10 Bottom Ring Hold + 8 Strict Ring Dips or Assisted Ring […]

CrossFit – Wed, May 10

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean (Build to 85% for 6 Total Reps) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Need Push Ups (Checkmark) Band Assisted Push Up 3×10 Band Assisted Tempo 3×8 3-1-X-1 Box Push Up 3×8 30/24/20 or Bench/Bar on Rig Plank4x:35 1:1 work to rest Have Push Ups […]

CrossFit Lite – Tue, May 9

Verdant CrossFit – CrossFit Lite Weighted Step-ups (5 5 5 ) Use barbell in front rack, aiming for about 30-35% of your 1RM Front Squat! Oily Donut Hole (AMRAP – Rounds and Reps) 20 Min AMRAP 1 Mile Run then 5 Kipping Pull-Ups 8 Weighted Box Step Over (50/35) 1 DBFor Rx + use weight […]

CrossFit – Tue, May 9

Verdant CrossFit, Verdant CrossFit North – CrossFit 615PM Downtown is canceled! (No Measure) Weighted Step-ups (5 5 5 ) Use barbell in front rack, aiming for about 30-35% of your 1RM Front Squat! Oily Donut Hole (AMRAP – Rounds and Reps) 20 Min AMRAP 1 Mile Run then 5 Kipping Pull-Ups 8 Weighted Box Step […]

CrossFit Lite – Mon, May 8

Announcements Happy Birthday Madison Gregory!!! Happy Birthday Lucas DeRose!!! Happy Birthday Rafael Serrano!!! Verdant CrossFit – CrossFit Lite Front Squat (5 5 5 5 @ 70-80%) Haptic Turtle (AMRAP – Rounds and Reps) 8 minutes of: 3 strict handstand push-ups 3 overhead squats 6 strict handstand push-ups 3 overhead squats 9 strict handstand push-ups 3 […]

CrossFit – Mon, May 8

Announcements Happy Birthday Madison Gregory!!! Happy Birthday Lucas DeRose!!! Happy Birthday Rafael Serrano!!! Verdant CrossFit – CrossFit Snatch Balance (1 Snatch Balance + 2 Overhead Squats Do 4 Sets) Work on the timing and feel of the snatch balance! Haptic Turtle (AMRAP – Rounds and Reps) 8 minutes of: 3 strict handstand push-ups 3 overhead […]