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Category: Workout of the Day

CrossFit Lite – Tue, Nov 29

Verdant CrossFit – CrossFit Lite Back Squat (5 5 5 5 65, 70, 75, 80%) Metcon (AMRAP – Rounds) Every 2:00 Until Failure 10 Front Squats 95/65 10 Toes to Bar 10 Burpee to Bar Rx+ = 5 Muscle-Ups

CrossFit – Tue, Nov 29

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (5 5 5 5 65, 70, 75, 80%) Metcon (AMRAP – Rounds) Every 2:00 Until Failure 10 Front Squats 95/65 10 Toes to Bar 10 Burpee to Bar Rx+ = 5 Muscle-Ups

CrossFit – Mon, Nov 28

Verdant CrossFit, Verdant CrossFit North – CrossFit Muscle Snatch (3 3 3 @ ~30%) Power Snatch (3 3 3 3 @ 70%) WoD: Metcon (Time) 3 rounds for time of: 7 Thrusters 135/95 18 Chest to Bar Pull-Ups 10 Power Snatches 135/95 Core Challenge Week 4 Workout 1 (Checkmark) 4 rounds: 10 Reverse V-ups 10 […]

CrossFit Lite – Mon, Nov 28

Verdant CrossFit – CrossFit Lite Muscle Snatch (3 3 3 @ ~30%) Power Snatch (3 3 3 3 @ 70%) WoD: Metcon (Time) 3 rounds for time of: 7 Thrusters 135/95 18 Chest to Bar Pull-Ups 10 Power Snatches 135/95 Core Challenge Week 4 Workout 1 (Checkmark) 4 rounds: 10 Reverse V-ups 10 Slider Hamstring […]

CrossFit – Sun, Nov 27

Verdant CrossFit – CrossFit Skill (No Measure) Tight Arch to Hollow Active Shoulder Hold Kipping Pull-Up vs.Butterfly Pull-Up Metcon (Checkmark) EVERY 2 MINUTES FOR 8 ROUNDS 5 Kipping Pull-Ups 6 Toes to Bar 7 Handstand Push-Up

CrossFit – Sat, Nov 26

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3 3) build to a heavy 3 rep power clean Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn […]

CrossFit – Fri, Nov 25

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%) WoD: Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Calorie Fan Bike 10 Strict Handstand Push-Up Core Challenge Week 3 Workout 3 (Checkmark) AMRAP 8: 8-10 Straddle-up 8-10 Oblique Killers ea. 20 KB […]

CrossFit – Thu, Nov 24

Verdant CrossFit, Verdant CrossFit North – CrossFit Get ready for a large group! 9AM only!! Bring friends and family, please be aware that there will be a lot of people and you may need to help anyone that you bring! Thanksgiving Partner WoD (Time) 1000m Row (Switching every 250m) 1200m Running (switching every 200m) 100 […]

CrossFit – Wed, Nov 23

Verdant CrossFit, Verdant CrossFit North – CrossFit Thruster (Build to a heavy 3 Rep from the rack) WoD: Metcon (Time) 5 rounds for time of: 10 dumbbell thrusters 50/35 100-yard farmers carry 50/35 Core Challenge Week 3 Workout 2 (Checkmark) 5 rounds: :20 Hollow hold 6-10 SL V-UP 6-10 Gymnastics Crunches 6-10 V-UP Rest :30 […]

CrossFit – Tue, Nov 22

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (3 @ 75%, 3 @ 80%, 3 @75%, 3 @ 80%) WoD: Metcon (Time) 21-15-9 reps for time of: Push jerks 155/105 Chest-to-bar pull-ups