Category: Workout of the Day

190819

Verdant CrossFit – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

190814

Verdant CrossFit – CrossFit 2019 CrossFit Games #2 (Time) 800-m row 
66 kettlebell jerks
 132-ft. handstand walk ♀ two 12-kg KBs ♂ two 16-kg KBs

190813

Verdant CrossFit – CrossFit Warm-up (No Measure) warm up Metcon (Time) 21 – 15 – 9 Clean and Jerk (115/75) Hand Stand Push Up

190812

Verdant CrossFit – CrossFit Snatch Snatch (3 3 3 ) work to a weight you can do 3 x 3 with relatively quickly CrossFit Games 2019 #1 (Time) 4 rounds: 400-m run 3 legless rope climbs 7 squat snatches (130 | 185 lb.) Time cap: 20 minutes 2019 CrossFit Games #1 (Time) 4 rounds: 400-m […]

190810

Verdant CrossFit – CrossFit Metcon (Distance) Not sure

190809

Verdant CrossFit – CrossFit Warm-up (No Measure) 600m Run 3 Rounds Hindu Push up x 5 Good Morning x 5 Cossack Squat x 4 ea. Arch to Hollow – Pull Up KB Progression: KBs Inside Legs DL KB DL Shrug KB MUCL KB Squat Clean SB Progression: SB DL SB Clean Diggers (Time) 5 Rounds […]

190808

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll 5 Min Dynamic Stretching 10 Min Core Conditioning (No Measure) 3 ROUNDS 10 Side to Side Lifts 10 Gymnastics Crunch 10 Knee to elbow :20 Scissors 5 side to archalmost everyone needs to scale this Metcon (Time) 3 rounds USE KB Unbroken 10 RKBs 5 Snatch + […]

190807

Verdant CrossFit – CrossFit Warm-up (No Measure) 6 Min Roll 3 Rounds 10 Scap Push Ups 3 Inch Worms 10 Ground to Tabletop Banded Pull Aparts, Band Pass through DB Bench Press (7 7 7 7) Movement is done with 2 DBs, start w/ both arms extended. as one goes down the other remains straight. […]

190806

Verdant CrossFit – CrossFit Warm-up (No Measure) 750m Row T2B Warm Up PVC Clean Progression: DL Practice DL to mid thigh Clean Extension Muscle Clean Front Squat Hang Squat Clean Squat Clean DL and Clean Warm Up – intent is for weight to be the same. Dbl KB Deadlift and Carry Tactics. Gnashing of Teeth […]

190805

Verdant CrossFit – CrossFit Warm-up (No Measure) 400M Run 10 Air Squats 10 Air Squats on Coach PVC Session Pass Throughs Push Press Clean Progression: DL to mid thigh Clean Extension Muscle Clean Front Squat Hang Squat Clean Squat Clean Clean (1 1 1 ) do the following complex Squat Clean, Front Squat, Thruster x […]