Category: Workout of the Day

191015

Verdant CrossFit – CrossFit Deadlift (6 6 6) 3 x 6 @ 70% Metcon (Time) 35/32 Cal Row 25 Deadlift 225/155This is meant to be a sprint. But the goal is to be virtuous on the deadlifts. Demonstrate control!

191014

Verdant CrossFit – CrossFit Metcon (Time) Chipper: Finish all reps of each movement before moving on. 200 Double-Unders 40 Toes to Bar 50 Wall Balls 40 Burpees 20 ea. Single Arm Thrusters 50/35Full workout is 20 min. in remaining time row as many meters as possible. Metcon (Distance) Rowing for Meters after finishing the metcon […]

191012

Verdant CrossFit – CrossFit Warm-up (No Measure) Partner Warm Up Row 250M while other partner does 3 Inchworm, 4 cossack squats, 10 reverse lunge on slider PVC Squat Warm Up Partner Squat Therapy Metcon (Time) Partner Workout! 30 Back Squat 225/155 400m Farmer Carry 70/53 30 Front Squat 185/125 400m Farmer Carry 70/53 30 Overhead […]

191011

Verdant CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 8 BB Goodmorning 8 PVC Reverse Grip Pass Through 8 Hips Down Push Up 8 BB Bent Over Row 2 Rounds 4 Muscle Snatch @ Empty Bar 4 Burpee 10 Sec Row Sprint Rest 60 sec 2 Rounds 4 Power Snatch @ WoD Weight 4 Bar […]

191010

Verdant CrossFit – CrossFit Warm-up (No Measure) Line Drills 2 Rounds Bear Crawl HS Hold :30 HS: Metcon (No Measure) Hand Stand Walk Practice: 25 Kneel to Baby Hand Stand 10 Kick to Handstand Touch feet then come down Partner Practice (fist method, feet at hip or should method) Practice HSW Adv. Practice Forward, Backward, […]

191009

Verdant CrossFit – CrossFit Warm-up Warm-up (No Measure) Row Bands Weightlifting Weighted Pull-ups (5 5 5 5) *Increase each set Supine Ring Row (X X X X) *If you cant do strict pull ups, we will do ring rows. 4 sets max effort Weighted Dip (5 5 5 5) Fixed Dip Station Only Metcon Metcon […]

191008

Verdant CrossFit – CrossFit Back Squat (10 10 10 ) no failing. 60%, 65%, 70% Hippy Hips (Time) 6 Rounds Alternating KB Dead Squat Snatch x 10 53/44 10 Sand Bag Squats UB 10 KB arcing Snatch (not dead) (5 ea. arm) 53/44 10 Hand Release Push Ups

191007

Verdant CrossFit – CrossFit Hang Snatch (5 5 5 5) these are meant to be unbroken, but you can always reset at hip. land in squat. goal is to do 1 set at 65%, 2 sets at 75%, 2 sets at 80% Metcon (Time) 3 rounds for time of: 21 hang squat snatches Row 500 […]

191005

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 rounds 10 cal row 10 goblet squats 10 elbow scap push ups Thruster (1) Work to heavy 1 rep from rig Metcon (Time) 33-22-11 Calorie Row Thruster 75/55

191004

Verdant CrossFit – CrossFit Deadlift (5 5 3 3) 65, 75, 85, 88 What it do, nephew? (Time) 6 rounds for time of: 8-meter handstand walk 4 strict muscle-ups 2 deadlifts ♀ 235 lb. ♂ 335 lb.