Announcements Cornhole Tournament this weekend on Saturday! Bring your own boards! Starts at 3PM! Please sign up early so we can make the brackets! Verdant CrossFit, Verdant CrossFit North – CrossFit Strict Pull Up (Establish a 1RM) No Hip Movement, toes pointed, palms forward Strict Dip (Establish a 1RM. ) The biceps need to touch […]
Announcements HappyBirthday Trevor Grigg!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Clean (80/3, 85/3, 80/3) Spoiled Adhesive (Time) 30 Toes to Bar 60 Hang Squat Clean 96/65 30 Toes to Bar
Announcements Happy Birthday Carolyn!!! HappyBirthday Trevor Grigg!!! Verdant CrossFit – CrossFit Front Squat (5 5 5 @ 75%) Grainy Spackle (Time) 75 Wall Balls (30) then 8 Rounds 5 Dbl DB Deadlifts (50) 5 Hang Cleans 5 S2OH
Verdant CrossFit – CrossFit 2k Row (Time) Max Effort 2k RowMake sure you log your score. We will be doing this again soon. Ecstatic Genoise (AMRAP – Rounds and Reps) 10 Min AMRAP 50 Double-Under or 35 Crossover 35 Shoulder Press 45/35 15 Pull-UpsIf you are good at double-under work on crossover, if you can’t […]
Announcements Happy Birthday Kiva!!! Happy Birthday Kian!!! Verdant CrossFit – CrossFit Headstand (Checkmark) Practice headstand variations.EMOM 10 :10-:30 Headstand Hold Gymnastics Bodybuilding (No Measure) 3 Rounds 10 Barbell Rows (supinated grip) 20 Banded Pull Apart 30 PVC Lat Pull Downs *Rest :90 b/w sets Core Tabata (No Measure) 3 Rounds :20 V-Ups :10 Rest :20 […]
Announcements Happy Birthday Michael!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch (2 Power Snatch + 2 Overhead Squat 80/1, 83/1, 85/1, 90/1) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 15 Back Squat 95/65 10 Overhead Squat 95/65 5 Bar Muscle-Up
Announcements Happy Birthday Pierce!!! Happy Birthday Abby!!! Happy Birthday Michael!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5 5 @ 80%) Metcon (Time) 50 Deadlifts 135/95 50 Handstand Push-Ups 50 Hand Release Push-UpsDo reps in any order. Just complete 50 of each movement.
Announcements Happy Birthday Rylee!!! Happy Birthday Sara Grigg!!! Happy Birthday Pierce!!! Happy Birthday Abby!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (80/3, 83/3, 85/3, 88/3) California Pinwheel (AMRAP – Reps) 4 Rounds 2 Min AMRAP 20/17 Cal Fan Bike Max Dumbbell Snatch 70/50 Rest 2:00Score is DB Snatch Reps Use a weight that […]
Verdant CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 27 Russian Kettlebell Swings 70/53 21 Chest to Bar Pull-Ups 15 Toes to Baar 9 Box Jump 24/20
Verdant CrossFit, Verdant CrossFit North – CrossFit 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. CrossFit Games Open 23.2B (All Divisions/Ages) (1) Immediately following 23.2A, […]