Category: Workout of the Day

200704

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Time) Male/Female Pair 500/400 m Run Each 30 Synchronized Strict Handstand Push-ups 10 Synchronized Front Squat (255lbs/165lbs) 6 Min cap WoD2: Metcon (Time) Male/Male Pair or Female/Female Pair 4 Rounds 1 Rope Climb 8 Sandbag Cleans (150/100) 1 Rope Climb

200703

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch (5 5 3 3 ) 70, 70, 80, 80 WoD: Metcon (Time) 5 rounds for time of: 12 hang power clean and jerks 9 thrusters 6 power snatches ♀ 75 lb. ♂ 115 lb.

070320

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Landmine Press (6 6 6 6) Metcon (No Measure) EMOM x 15min 1 – K2E x 10/15 2 – DB Push Press x 10/15 3 – DB Walking Lunge x 14/20 4 – DUs/Singles max effort 5 – Burpee to Box x 5 – 10

200702

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Time) 3 Rounds 10 Pistols 75′ SB Carry (BW)after this WoD rest 5:00 WoD2: Metcon (Time) 4 Rounds 50′ Handstand Walk 10 Barbell Push Press 45/35 Abs: Metcon (No Measure) 3 Rounds or 10 min 20 SL PVC T2B Strict: 5 Hang to 1/2 T2B, 5 […]

070120

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Line Drills Then 2 rounds, 10 alt. BB Reverse Lunge 10 BB BSQ 5 Hollow Lat Press Down (on bar or rings) 5 Arch/Hollow -or- :10 Hollow Hang Reverse Lunges (10 10 10 10 ) 5 reps each leg. try 50-60% of backsquat Metcon […]

200630

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (1) Clean (1) Push Jerk (1)

063020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3:00 Rowing Practice Arm Swings & Circles I’s, Y’s, T’s Inch Worm Push Up Lifting Technique Break Down DB Bench Press (8 8 8 8 ) DB Bent Row (8 8 8 8) use 2 dbs Metcon (AMRAP – Rounds and Reps) AMRAP 4min […]

200629

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Time) 3 rounds 10 Overhead Squats 135/95 3:00 Assault BikeRest 5:00 after WoD WoD2: Metcon (Time) 24 – 18 – 12 Toe-to-Bar Hand-Stand Push-UpRest 5:00 after WoD WoD3: Metcon (Time) 3 Rounds 30 Box Jumps 20/14 10 ea. KB Snatch 53/44

062920

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 2:00 Bike (increase RPM every :30) Then, 2 Rounds: 10 alt. Cossack 5 each Lunge Stretch 3 each Elbow Raises with Bar on Back 10 BB FSQ Front Squat (6 6 6 ) 3 x 6 @ ~70% WoD: Metcon (Time) 5 Rounds :30 […]

200608

Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (Weight) EMOM 8 Odd: 4 Clean and Jerk 60% Even: 15 Wallball 30/20 WoD: Metcon (Time) Double Under x 40 (Unbroken) DB Bear Crawl x 25 ft. Double Under x 20 (Unbroken) DB Bear Crawl x 25 ft. Rest 1:00 X 4 Rounds 50/35lb.