Category: Workout of the Day

200930

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (3 3 3) 85% across Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Toe to Bar 15/10 Cal Bike 15 Wall Ball (20/14) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Toe to Bar 15/10 Cal Bike 15 Wall Ball (20/14)

09302020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Warm up: 10 walking lunges with twist 4 inch worms 10 scap push-ups 10 prone swimmer 10 quadruped twist STR: Metcon (Weight) 4×10 each drop lunges with kb *superset with* 4×10 DB bench pressrecord drop lunge Bench Press (10 10 10 10 ) Metcon […]

09292020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Back Squat (4 4 4 4) 75% WoD: Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 400 m run 20 SA DB thruster (20) 10 hand release push-ups

200929

Verdant CrossFit, Verdant CrossFit North – CrossFit Hip Thruster (10 10 10 10) make sure to use a peanutDo all sets at the same weight. Roughly 80% of PCL. Superset: 20 Bulgarian Split Squat then Hold for :30 at bottom of final Bulgarian Split Squat WOD: Metcon (Time) 3 Rounds for time: 10 Muscle-Ups 12 […]

09282020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Warm up: 3 rds 10 prone PVC lifts 10 bird dogs 10 good mornings 10 kb deadlifts STR: Metcon (AMRAP – Reps) 10 EMOM: Odd: 1-5 pull-ups Even: 10 push-upsrecord # of pull-ups WoD: Metcon (Time) 3 rounds 10 deadlifts #125 40 dubs Rest […]

200928

Verdant CrossFit, Verdant CrossFit North – CrossFit Shoulder Press (3 3 3) Each complex: 3 Shoulder Press, 3 Push Press, 3 Push Jerk Try to do 3 x 3 @ 75% of Shoulder Press Metcon (Time) 50 x Sumo Deadlift High Pull 50 x Strict Press 50 x Power Clean 50 x Push Press 50 […]

200926

Verdant CrossFit, Verdant CrossFit North – CrossFit Lockout (Time) Row 30/22 Cal 15 Bar Facing Burpee 30 Shoulder to Overhead Row 30/22 Cal 15 Bar Facing Burpee 20 Shoulder to overhead Row 30/ 22 Cal 15 Bar Facing Burpee 10 Shoulder to Overhead For time. M:135/165/205 W: 95/115/135

25Sept2020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up Warm-up (No Measure) 3 rounds: 250 m row 10 shoulder taps 10 air squats 10 hang shrugs on bar Weightlifting Push Press (4 x 5) 5-5-5-5 increase weight each set Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsLadies use 35# bar

200925

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 10 Rounds FOR TIME Power Clean Hang Clean Squat Clean Front Squat Jerk*USE THE SAME WEIGHT AS LAST FRIDAY This is the same as last week BUT we are doing it for time. If you were here, use the same weight!!! EMOM: Metcon (No Measure) Do […]

200924

Verdant CrossFit, Verdant CrossFit North – CrossFit ABS: Core Conditioning 2 (No Measure) 3 Rounds 6 Strict Half Raise 6 Strict T2B From Half Position 6 Strict Knee to Elbow 6 T2BWhen necessary – this can be done on the ground. Or pieces can be done on the ground. GYM: Metcon (No Measure) 3 Rounds […]