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Category: Workout of the Day

210509

Verdant CrossFit, Verdant CrossFit North – CrossFit Weighted Pull-ups (3)

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Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5 5 5) 10 EMOM Odd: Deadlift 60-75% Even: 3 High Jumps, if high enough use a box, but land with straight legs. Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Metcon (No Measure) 15 Min Strength Flow (or 3-4 rounds) 8 Each SA Kneeling Landmine Press 12 Ring Dips 10 Pushups 30 Deadbug :60 Handstand or Plank Hold WoD: Metcon (Time) 4 Rounds 15 Russian KB Swing (53) 8 Burpee To Bar

210507

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (3 3 3 ) 85% Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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Verdant CrossFit, Verdant CrossFit North – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Runthis is a warm-up BB: Metcon (Weight) 3 Rounds Horn Curls 7-7-7 Gorilla Rows 10/ea. SA KB Press (:05 descent) 4/ea. Abs: Metcon (No Measure) 3 Rounds 5 Strict T2B or K2E 10ea. Oblique Killers 14 Alternating Leg PVC V-Ups

210505

Verdant CrossFit North – CrossFit WoD: Metcon (Time) 21-15-12-9 Burpees Air Squats 10 Min Cap WoD: Metcon (Time) 12-9-6 Power Clean 135/95 Ring Dip Rx+: 15-12-9 Cap 10 Min

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Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (5 5 5 5 5) Deadlift 4×5 ~75% Metcon (Time) 30 Cal Row 30 Box Jump Over 30 Deadlifts (85) 30 Wallballs 30 Ring Rows

210505

Verdant CrossFit – CrossFit WoD: Metcon (Time) 21-15-12-9 Assault Bike Calories Air Squats 10 Min Cap WOD: Metcon (Time) 12-9-6 Power Clean 135/95 Ring Dip Rx+: 15-12-9 Cap 10 Min

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Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Metcon (Weight) 6×4 Eccentric Pull-Ups Superset with 10 DB Z Press (use 2 DBs) WoD: Metcon (AMRAP – Rounds) Every :90 Until Failure 12 Wallballs 8 Toes To Bar Cap at 8 rounds

210504

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 1000M Row 30 Chest to Bar Pull-Ups RX+: 15/10 Muscle-Ups Push Press (3 3 3 3 3) In 6 sets go up to a heavy triple. Only 6 Sets. After WOD WoD: Metcon (Time) 40 Reps @ 50% of Heavy Push Press Done for Time