Announcements Bert’s Brewing Hangout Out December 2nd @ 3pm! Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up: (No Measure) 1:00 Pec Stretch 10 Scorpions Down dog to cobra 10 Froggers 7 sumo goodmornings 5 MIN EMOM with BB: All on same min, 10 BB DL 8 reverse lunge 5 Burpees DL Warm-up Deadlift (4 x […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (4 x 8 @ 70%) So Much Fun (Time) 75 Deadlifts 155/105 75 Hand Release Push-Ups
Announcements Bert’s Brewing Hangout Out December 2nd @ 3pm! Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 1:00 Banded Knight stretch 1:00 Banded Pigeon 10 Back roll to Straddle 2x: 12 Groiners 10 ½ Burpees 20 Jumping jacks Work on SPM and DU: 250/200 m @ 18-22 SPM 30 Relaxed grip single unders. […]
Announcements Bert’s Brewing Hangout Out December 2nd @ 3pm! Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up: (No Measure) 1:00 Banded Knight stretch 1:00 Banded Pigeon 10 Back roll to Straddle 2x: 12 Groiners 10 ½ Burpees 20 Jumping jacks Work on SPM and DU: 200 m @ 18-22 SPM 30 Relaxed grip single unders. […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Double Row (Time) 750/700m Row 75 Double-Under Rest 3:00 550/500m Row 100 Double-Under Rest 2:00 750/700m Row 75 Double-Under Rest 3:00 550/500m Row 100 Double-Under Rest 2:00 100 Abmat Sit-Ups (Time)
Verdant CrossFit – CrossFit Clean and Jerk (80/1, 85/1, 80/1, 85/1) 1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk Floozy Flare (Time) 21-15-9 Box jumps 30/24″ 12-9-6 Clean and jerks 185/125
Verdant CrossFit – CrossFit Floozy Flare (Time) 21-15-9 Box jumps 30/24″ 12-9-6 Clean and jerks 185/125
Verdant CrossFit – CrossFit Metcon (Checkmark) 4 Gymnastics Complexes 3 Arch to Hollow 3 Toes to Bar 3 Kipping Pull-Ups 3 Bar Muscle-Ups Metcon (Checkmark) 10 EMOM ODD: Strict Pull-Up EVEN: Strict Toe to Bar
Verdant CrossFit – CrossFit Ring Fun (Checkmark) 5 Rounds 3 Ring Swings 3 Ice Cream Maker 3 Ring Muscle-Up Turn Over (no dip)
Verdant CrossFit – CrossFit Push Jerk (2) 6 EMOM Starting at 7 Minutes Do 2 Reps increasing weight each minute Clock Tock (AMRAP – Rounds and Reps) 10 Minute AMRAP 15 Pull-Ups 750/650m Row 15 Dumbbell Thrusters 35/25