fbpx

Category: Workout of the Day

220818

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Front Squat (3 3 3 3) 1 and 1/4 Squats 65, 70, 75, 78% Superset w/ Wall Sit w/ weight :30 Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.

220817

Verdant CrossFit, Verdant CrossFit North – CrossFit Bike to Work (Time) For time: 75 toes-to-bars 5-mile bike 75 chest-to-bar pull-ups 5-mile bike If you have a bike and a 5-mile course, great. If not, choose a stationary bike and complete the whole workout inside.If you have a bike that is awesome. We have a course […]

220816

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (4 4 4 4 4) Working weight is ~60-70% The goal is to deadlift correctly and explosively up and then do a :03 descent. WoD: Metcon (AMRAP – Rounds and Reps) 12 Min AMRAp 20 Toes to Bar 10 left arm DB Snatch 50/35 10 right arm […]

220816

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (4 4 4 4 4) Working weight is ~60-70% The goal is to deadlift correctly and explosively up and then do a :03 descent. WoD: Metcon (AMRAP – Rounds and Reps) 12 Min AMRAp 20 Toes to Bar 10 left arm DB Snatch 50/35 10 right […]

220815

Verdant CrossFit, Verdant CrossFit North – CrossFit A1: Sots Press (5 5 5) The goal here is to sit in the bottom of a squat and press a bar in snatch grip from the head. This is a very technical movement, so for some we may end up pressing in a jerk grip from behind […]

220815

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite A1: Sots Press (5 5 5) The goal here is to sit in the bottom of a squat and press a bar in snatch grip from the head. This is a very technical movement, so for some we may end up pressing in a jerk grip from […]

220814

Verdant CrossFit, Verdant CrossFit North – CrossFit Upper Body only Elizabeth re: 2022 CF Games (Time) 21-5-9-9-9 Push-Up 6′ HSW (or seal walk) (or bear crawl)

220812

Verdant CrossFit, Verdant CrossFit North – CrossFit 18.3 Warm Up (No Measure) 18.3 Warm Up: Plate Jumps 6 x Tabata 50 Singles/50 Doubles 4 x tabata PVC OHS 25 Singles/doubles 5 x Ring Swing + 1 Muscle Up 3 BMU OHS Warm Up DB Snatch Warm Up Ring Swings/Arch to Hollows WOD: Crossfit Games Open […]

08122022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite 18.3 Warm Up (No Measure) 18.3 Warm Up: Plate Jumps 6 x Tabata 50 Singles/50 Doubles 4 x tabata PVC OHS 25 Singles/doubles 5 x Ring Swing + 1 Muscle Up 3 BMU OHS Warm Up DB Snatch Warm Up Ring Swings/Arch to Hollows WOD: Crossfit Games […]

220811

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (4 4 4 4) Work at 70% Superset with Double KB OH Hold for :45. Find active shoulders! WoD: Metcon (Time) 6 Rounds 5/4 Wall Walks 550/500M RowScaling: 10/ 7 Inch Worms