Category: Workout of the Day

200118

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 5 rounds 50 double unders 30 air squats rest 5 min Metcon (Time) 3 Rounds 21 Sit Ups 25 medball clean rest 5 min Metcon (Time) 30 C2B 30/25 cal bike

200117

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (AMRAP – Reps) 10 minutes of: 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. ♀ 20-in. box, 155 lb. ♂ 24-in. box, 225 lb.

200116

Verdant CrossFit, Verdant CrossFit North – CrossFit OH: Metcon (Weight) 3 Rounds 75′ OH KB Carry or :20 OH Hold 12 Kick to Handstand (freestanding or on wall)record weight of 1 KB LAT: Metcon (Weight) 4 Rounds 5 ea. lateral lunge w/ KB 6 ea. Step Up w/ KBrecord step up weight ABS: Metcon (No […]

200115

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (Weight) Start LIGHT (26/19) do: 8 SA KB Bench Press 8 SA KB Bent Row after each round go up a KB size until failure, then do two more sets two KBs down from the maxenter weight of 1 KB Metcon (Time) 100 Push Press 75/55 […]

200114

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3) do 3 sets of 3 at a weight HIGHER than your workout weight. probably 80, 85, 88/90. workout weight should be about 70-80% Metcon (Time) 3 Rounds 5 Power Cleans 225/155 22 Toes to Bar

200113

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (8 8 8 8 ) 70% Burpee Medley (AMRAP – Reps) 2 Rounds 2:00 Burpee to Bar 1:30 Rest 2:00 Burpee over Bar 1:30 Rest 2:00 Burpee Box Jump 1:30 RestThanks, Coach Shelby!

200111

Verdant CrossFit, Verdant CrossFit North – CrossFit 5k Row (Time) Max Effort 5k Row Back Squat (20) 50-60%

200110

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Press (5 5 5 5) 70%-80% try to keep all sets the same weight Metcon (Time) For time: Run 400m HSPU Double KB snatch (35/26) (53/44) Rx+ 10 9 8 7 6 … Run 400m

200109

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) 12 Min EMOM Odd: 10 Lateral Box Step Ups (weighted) Even: :30 Lateral Band Step Overs Metcon (Time) 12 Min EMOM Odd: 12 Lunge to Handstand (tap toes together and come down under control) Even: Freestanding HS Hold :15-:30record time held in Handstand accumulated. click […]

200108

Verdant CrossFit, Verdant CrossFit North – CrossFit Snatch (3 3 3) 75, 80, 85% Metcon (3 Rounds for reps) 3 Rounds of the following amrap and rest: 7 Min AMRAP 7 Squat Snatch (95lb./65lb.) 11 T2B 44 Double Under 11 Push Press 22 Cal Row Rest 3:00