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Category: Workout of the Day

220526

Verdant CrossFit, Verdant CrossFit North – CrossFit 1-Mile Run (Time) Max Effort 1-Mile RunUse a vest if possible. This is a warm-up! Power Snatch (3 3 3) 70, 75, 80% WoD: Metcon (Time) 30 Snatches 115/80 90′ Handstand Walkdo the HSW upstairs

220225

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Rounds and Reps) 12 minutes of: 3 weighted pull-ups 6 push-ups on dumbbells 9 dumbbell squats ♀ 25-lb DBs, use one for pull-ups ♂ 35-lb DBs, use one for pull-ups POST: Bench Press (5 5 5 5 ) 70%

05252022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (3 3 3 3 3) 70% WoD: Metcon (AMRAP – Rounds and Reps) 12 minutes of: 3 weighted pull-ups 6 push-ups on dumbbells 9 dumbbell squats ♀ 15-lb DBs, use one for pull-ups ♂ 25-lb DBs, use one for pull-ups

05242022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Time) 400M Run 8 Power Clean 135/95 10 Pull-Ups 400M Run 6 Power Clean 135/95 10 Pull-Ups 400m Run 4 Power Cleans 135/95 20 Pull-Ups 400M Run 2 Power Cleans 135/95 10 Pull-Ups

220524

Verdant CrossFit, Verdant CrossFit North – CrossFit WOD1: Tabata Air Squat (AMRAP – Reps) Tabata Air Squat. Use weight vest if you plan on using one for Murph.We are taking it back to 2011 and doing something that used to be V VOGUE and ULTRA COOL WoD2: Metcon (Time) 400M Run 8 Power Clean 225/155 […]

220523

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (7 Rounds for calories) 7 Rounds 1 Min Bike 1 Min Row Rest 1:00 Work interval is exactly 2:00 even with transition. You should have 7 separate calorie scores POST: Back Squat (5 5 5 ) After the WoD, do 3 x 5 @ 70%

05232022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WOD: Metcon (6 Rounds for calories) 6 Rounds 1:00 Bike 1:00 Row 2:00 Rest Each round add up your calories from bike and row and that is the score for that round! POST: Back Squat (5 5 5 ) 3×5 @ 60% after your workout

220522

Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (AMRAP – Reps) 12 EMOM DEFICIT HSPU BUTTERFLY/KIPPING PULL-UP

220521

Verdant CrossFit – CrossFit Warm-up (No Measure) SEMIFINAL FUNDRAISER! FREE COFFEE AND LMNT FOR ANYONE WHO COMES! WOD1: Metcon (AMRAP – Rounds and Reps) 4 Person Synchro 10 min AMRAP 15 Synchro HSPU 15 Synchro T2B 10 Synchro Clean and Jerk 155/105 (bars must start on ground together and end overhead together!) WoD2: Metcon (Time) […]

5212022

Verdant CrossFit North – CrossFit Metcon WOD: Metcon (Time) PARTNER WOD: 800m Run 60 Front Squats 95/65 60 Push Press 95/65 60 Toes To Bar 60 DB Step Ups 50/35 60 DB Snatches 50/35 120 Calorie Echo BikePartners run together to start. Then you can split up the work as you want, but only one […]