Verdant CrossFit – CrossFit Lite Hang Power Clean (Work up to 3RM ) Oblast #11 (Time) 400/500-m row 30 hang power cleans (145/205 lb) 400/500-m row400/500m Row 30 hang power cleans 100/70 or 45 heavy russian KB swings or 30 deadlifts 400/500m Row
Verdant CrossFit – CrossFit Hang Power Clean (Work up to 3RM ) Oblast #11 (Time) 400/500-m row 30 hang power cleans (145/205 lb) 400/500-m row
Verdant CrossFit – CrossFit Hand Balancing Practice (Checkmark) 4 sets of the following: – Pike HS walk – HS Shoulder taps(on wall) – HS Shoulder taps(Free) – Pirouettes – HS Walking w/ Partner – HS WalkingPick reps for each exercise that can be completed with virtuosity in 1 minute or less. Sassy Birch (AMRAP – […]
Announcements Happy Birthday Blake Dietz!!! Verdant CrossFit – CrossFit Push Press (3 x 8 @ 70%) Murderous Marigold (AMRAP – Rounds and Reps) 14 Min AMRAP 2 Wall Walk 10 Burpee to target 12″ 100m Farmer Carry 53/35 *wall walks increase by 1 each round
Announcements Happy Birthday Blake Dietz!!! Verdant CrossFit – CrossFit Deadlift (70/5, 75/5, 80/5, 75/5, 70/5) Fidgety Foxglove (5 Rounds for reps) Max rounds in 3 minutes of: 3 deadlifts 6 push-ups 9 air squats ♀ 185 lb ♂ 275 lb Rest 1 minute. Repeat for a total of 5 cycles.Record total REPS per round. […]
Announcements Happy Birthday Rhys Bowen!!! Happy Birthday Aaron Davis!!! Verdant CrossFit – CrossFit A1: Shoulder Press (5 5 5 5 @ 75%) A2: Weighted Pull-ups (Build to a max 3rm in 4 sets) Prancing Peony (Time) 5 Rounds 10 Push Press 95/65 50 Double-Unders
Announcements Happy Birthday Leon Dickson!!! Happy Birthday Rhys Bowen!!! Happy Birthday Aaron Davis!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Flaccid Monstera (AMRAP – Rounds and Reps) 34 Min AMRAP 400m Run 30 Toes to Bar 30 Single Leg Pistols 30 Hand Release Push-Ups 500m Row
Announcements Happy Birthday Erin Burke!!! Happy Birthday Isaac Bostrom!!! Happy Birthday Jean Margulieux!!! Happy Birthday Aly Frontczak!!! Happy Birthday Leon Dickson!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Embarrassed Fern (Time) 21-15-9 Pull-Up Dumbbell Snatch 50/35 7-5-3 Bar Muscle-Up Single Arm Devils Press
Announcements Happy Birthday Drew Temple!!! Happy Birthday Jayke Tornson!!! Happy Birthday Erin Burke!!! Happy Birthday Isaac Bostrom!!! Happy Birthday Jean Margulieux!!! Happy Birthday Aly Frontczak!!! Verdant CrossFit – CrossFit Lite Power Snatch (3 x 3 Start at 70% and increase each set) choose either clean and jerk or snatch! Bamboozled Tigerlily (Time) 30 Thruster 75/55 […]
Announcements Happy Birthday Drew Temple!!! Happy Birthday Jayke Tornson!!! Happy Birthday Erin Burke!!! Happy Birthday Isaac Bostrom!!! Happy Birthday Jean Margulieux!!! Happy Birthday Aly Frontczak!!! Verdant CrossFit – CrossFit Power Snatch (3 x 3 Start at 70% and increase each set) Hang Clean and Jerk (3 3 3 Start @ 70% and increase each set […]