Month: December 2023

CrossFit – Sun, Dec 31

Announcements Poll for OnRamp Clinic Times! Verdant CrossFit, Verdant CrossFit East, Verdant CrossFit North – CrossFit Happy New Year!

CrossFit – Sat, Dec 30

Announcements Poll for OnRamp Clinic Times! Verdant CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner Workout Partner A: 30/25 Calorie Bike 50′ Walking Lunge w/ 1 DB 35/50 Partner B: 15 Single Arm Thruster 15 Pull-UpPartners work on their portion of the workout. When both partners complete their portion they switch […]

CrossFit – Fri, Dec 29

Announcements Poll for OnRamp Clinic Times! Verdant CrossFit East – CrossFit Deadlift (4×5 @ 75-80%) Scale to 4×3 Up a Creek (AMRAP – Rounds and Reps) AMRAP 8 8 Burpee Pull-Up 8 Deadlift 225/155

CrossFit – Fri, Dec 29

Announcements Poll for OnRamp Clinic Times! Verdant CrossFit North – CrossFit Warm Up (No Measure) 1:00 Ea. Side Half Lotus on Wall 1:00 Child Pose 1:00 Pec Stretch 20 Banded Pass Through (Blue Bands) 10 Inch Worms w/ Push Up 3 Rounds 20 Jumping Jack 15 Banded Good Morning (Blue Bands) 10 Mountain Climbers Barbell […]

CrossFit – Fri, Dec 29

Announcements Poll for OnRamp Clinic Times! Verdant CrossFit – CrossFit Deadlift (4×5 @ 75-80%) Scale to 4×3 Up a Creek (AMRAP – Rounds and Reps) AMRAP 8 8 Burpee Pull-Up 8 Deadlift 225/155

CrossFit – Fri, Dec 29

Verdant CrossFit – CrossFit Deadlift (4×5 @ 75-80%) Scale to 4×3 Up a Creek (AMRAP – Rounds and Reps) AMRAP 8 8 Burpee Pull-Up 16 Alternating DB Snatch (50/35)

CrossFit – Thu, Dec 28

Announcements Poll for OnRamp Clinic Times! Verdant CrossFit, Verdant CrossFit East, Verdant CrossFit North – CrossFit Push Press (3 x 6 @ 78%) Metcon (Time) 4 Rounds 550/500m Row 75 Double-Under 15 Push Press 95/65 Rest 2:00Pick a push press weight that you know you can do unbroken.

CrossFit – Thu, Dec 28

Verdant CrossFit, Verdant CrossFit East, Verdant CrossFit North – CrossFit Metcon (Time) 4 Rounds 550/500m Row 75 Double-Under 15 Push Press 95/65 Rest 2:00Pick a push press weight that you know you can do unbroken.

CrossFit – Wed, Dec 27

Announcements Poll for OnRamp Clinic Times! Verdant CrossFit, Verdant CrossFit East, Verdant CrossFit North – CrossFit Front Squat (3 x 3 @ 80%) Metcon (AMRAP – Rounds and Reps) AMRAP 15: 10 wall-ball shots (14/20 lb) (9/10 ft) 10 toes-to-bars 10 box jumps (20/24 in) – Step down from the box.

CrossFit – Wed, Dec 27

Verdant CrossFit – CrossFit Front Squat (80/3, 85/3, 80/3, 85/3) Rest :90 – 2:00 between sets Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 10 wall-ball shots 10 toes-to-bars 10 box jumps *Step down from the box. ♀ 14-lb ball to 9-foot target, 20 inches ♂ 20-lb […]