Month: September 2023

CrossFit – Sat, Sep 30

Announcements Happy birthday Matt P!!! Happy Birthday Louis!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (3 3 3 3 @ 80-90% ) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP Worm Clean and Jerk x 10 Synchro Toes to Bar x 10 Synchro Handstand Push-Up x 10 Every 3:00 do a 200m […]

CrossFit – Fri, Sep 29

Announcements Happy birthday Matt P!!! Verdant CrossFit, Verdant CrossFit North – CrossFit 1: Metcon (Time) 4 x 550/500m Row Rest 2:00Establish correct damper position before rowing. Work on controlling cadence vs pace. Back Squat (20 Reps @ 60-70% Do after Rowing)

CrossFit – Thu, Sep 28

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 […]

CrossFit – Wed, Sep 27

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

CrossFit – Tue, Sep 26

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

CrossFit – Mon, Sep 25

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 […]

CrossFit – Sun, Sep 24

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 […]

CrossFit – Sat, Sep 23

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

CrossFit – Fri, Sep 22

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.

CrossFit – Thu, Sep 21

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 […]