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Category: Workout of the Day

CrossFit – Fri, Jan 27

Announcements Ladies Apparel Exchange this Saturday at 11AM! Happy Birthday Cassidy Jones!!! 31 Solid- Day 27 Take 10min to work on being Inverted! Warm Up (20 each): Arm Circles/Wrist Circles/Scap Push-Ups/Bear Crawl at least 100′   Take 2-3min to practice doing baby handstands! You can do these in front of a wall or freestanding or […]

CrossFit – Thu, Jan 26

Announcements Ladies Apparel Exchange this Saturday at 11AM! Happy Birthday Cassidy Jones!!! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) Lat Work 4 Rounds 20 PVC Lat Pulldowns 5 Slow Eccentric Pull-Ups https://www.youtube.com/watch?v=O-3OIozZBDs Metcon (Checkmark) Bar Work: 6 EMOM 4 Arch to Hollow 4 Single Leg T2B 4 T2B INT: Intervals (Time) 8 […]

CrossFit – Wed, Jan 25

Announcements No Yoga this Thursday 1/26! Ladies Apparel Exchange this Saturday at 11AM! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) One more article for you to read today! This one is about scaling! Everyone should read this but members who have been here 2 years or less should take particular note! https://journal.crossfit.com/article/cfj-scaling-crossfit-workouts […]

CrossFit – Tue, Jan 24

Announcements No Yoga this Thursday 1/26! Ladies Apparel Exchange this Saturday at 11AM! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) Take 10 min to work on Double Unders (or Triple Unders if you’re proficient with Double Unders) Warm Up (10 each): Skip/High Knees/Butt Kicks/Arm Circles/Wrist Circles Specific Warm Up (20 each): Plate […]

CrossFit – Mon, Jan 23

Announcements Happy Birthday Olivea Stewart!!! No Yoga this Thursday 1/26! Ladies Apparel Exchange this Saturday at 11AM! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) Read this article from CrossFit.com called “What is CrossFit?” We would recommend that even those of you that have been here a long time take a look at […]

CrossFit – Sun, Jan 22

Announcements Sign Up for the Massacre! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) 3-4min T-Spine Stretch Option 1: KB and foam roller Option 2: wall hinge A Bunch of Holds (Time) Accumulate: 3:00 Bar Hang 2:00 Handstand Hold 1:00 Parallette L-sit *every break complete the following: 5 pull-ups 5 push-ups 5 sit-ups […]

CrossFit Lite – Sat, Jan 21

Announcements Sign Up for the Massacre! Happy Birthday Tim Pearson!!! Verdant CrossFit – CrossFit Lite 31 Solid (Checkmark) Accumulate a 3:00 or 6:00 Plank

CrossFit – Sat, Jan 21

Announcements Sign Up for the Massacre! Happy Birthday Tim Pearson!!! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) Accumulate a 3:00 or 6:00 Plank Pusher’s Paradise (AMRAP – Reps) 4:00 AMRAP: 25/20 calorie bike 25 HSPU AMRAP thruster ELITE/RX/35-49: (135/95) SCALED/NOVICE: (95/65) hand release push ups Puller’s Paradise (AMRAP – Reps) Exactly 2:00 […]

CrossFit – Fri, Jan 20

Announcements Sign Up for the Massacre! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) 5 Rounds Cindy (5 pull-ups/10 push-ups/15 air squats) or Cindy Pro (5 strict pull-ups/15 hand release push-ups/15 wall balls) Deadlift (2 x 5 w/ a band with VERY light weight then 4 x 5 @ ~75%) WoD: Metcon (Time) […]

CrossFit Lite – Fri, Jan 20

Announcements Sign Up for the Massacre! Verdant CrossFit – CrossFit Lite 31 Solid (Checkmark) 5 Rounds Cindy (5 pull-ups/10 push-ups/15 air squats) or Cindy Pro (5 strict pull-ups/15 hand release push-ups/15 wall balls)