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Category: Workout of the Day

210918

Verdant CrossFit, Verdant CrossFit North – CrossFit CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# Thruster (3) rest 3:00 after finishing the WoD then […]

09172021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Bulgarian Split Squat (8 8 8) 3×8 Each Leg Bulgarian Split Squats 3×8 Each Leg Lateral Box Step Ups Superset w/ Side Lunge 3 x 8 WOD: Metcon (Time) 1-2-3-4-5-6-7-8-9-10 KB Goblet Squat (53) Burpee Box Jump Compare your time to last Friday

210917

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 5 Rounds 200M Run 1 Clean 115/125/135/145/155 165/185/205/225/245 8 Min Time Cap rest 8 min 5 rounds 200m Run 1 Clean 160/165/170/175/180 255/260/265/270/275

210916

Verdant CrossFit, Verdant CrossFit North – CrossFit Cycle: Metcon (Weight) Barbell Cycling Squat Snatch 8 EMOM 5 @ 65% WoD: Metcon (Time) 10 Rounds 10 DB Snatches 10 Toes to Bar time cap 15

210915

Verdant CrossFit, Verdant CrossFit North – CrossFit WOD: Metcon (Time) 16-12-8-4 FRONT SQUAT BW BURPEE BOX JUMP BOX JUMP RUN: Metcon (No Measure) 30 HAM CURLS W/ SLIDERS 3 POSITION CALF RAISE X 15 EA. 30 EA. HAM CURL FACING OUT FROM WALL

09152021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (8 8 8 8 8) 5 x 8 do all at the same weight w/ only :60 rest EMOM: Metcon (Weight) EMOM 18 15/10 Calories Bike 5 Barbell Thrusters (go as heavy as possible while remaining unbroken) 10 Toes to Bar

210914

Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (AMRAP – Reps) 18 EMOM 1: 5-15 HSPU 2: 5-15 Pull-Up 3: Kipping Ring DipScale up to RX+ SHPSU C2B and/or BMU SRD ASS: Assault Bike Pyramid (Calories) 2 Rounds :10 On // :50 slow spin :20 On // :40 slow spin :30 On // :30 […]

09142021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Jerk (3 3 3 3) Push Jerk 4×3 -Move up in weight Metcon (AMRAP – Rounds and Reps) 5 Rounds: 200 M Run 3 Strict Pull-Ups 12 DB Push Jerk (35) 6 Strict Dips 20 min timecap

210913

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Swing and Run (Time) 75 Kettlebell Swings 1 Mile Run 75 KBs 24/16kg RUN: Metcon (No Measure) Running Joint/Muscle Strengthening: Lower Leg 2 x 25 each Straight legged Calf Raise Bent Legged Calf Raise Tib Raises 2 x 20 ea Tip toe walk Heel Walk

09132021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (5 5 5 ) 70% WOD: Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Push Ups 30 DBL DB Front Rack Walking Lunges (25) 100 Double-Unders