Category: Workout of the Day

022620

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Time) 10 Burpee to Bar 20 DB Thrusters 15 Burpee to Bar 15 DB Thrusters 20 Burpee to Bar 10 DB Thrusters 25 Burpee to Bar 5 DB Thrusters 30 Burpee to Bar 5 DB Thrusters Core Conditioning #3 (No Measure) 3 Rounds :30 Hollow Flutter […]

200226

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Pull Ups (RX+ 8/6 Strict Pull Ups) 10 Sandbag Thrusters from front rack ** 10 Sandbag Thrusters over head should to shoulder ** 10 Chest to Bar Pull up (8/5 Bar Muscle Up) 100′ Sandbag Carrythis is easily […]

022520

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (8 8 8 8 8 8 ) 2 KBs on outside of feet 6 sets x 8 reps Metcon (Time) 6 Rounds 6 Deadlifts 14 Cal Bike Rest 2:00

200225

Verdant CrossFit, Verdant CrossFit North – CrossFit Z Press (3 3 3 3 3) START LIGHT go to max 3 rep Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Hand Release Push-Ups (Rx + hands on 45/35lbs plates 7 Toes to Bar 9 Burpee to Bar

022420

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (10 10 10 ) 50% Metcon (AMRAP – Rounds and Reps) Every 5 minutes for 30 minutes complete: 300-m row 2 rounds of Cindy 1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

200224

Verdant CrossFit, Verdant CrossFit North – CrossFit Can you Clean? (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Power Clean 115/85 3 Clean 115/85 20 Medball Clean 10 ea. KB Dead Squat Clean 70/53

200223

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (3 Rounds for reps) AMRAP in: 1:00 at each movement x 3 rounds Diamond Push Up Strict Chin Up Ring Push Up Strict T2B Rest

200222

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5) 70, 75, 80 Metcon (Time) 24-18-12 Chest to Bar Deadlift 275/195RX+ 12 – 9 – 6 Muscle Up Deadlift 315/225

200221

Verdant CrossFit, Verdant CrossFit North – CrossFit Reverse Lunges (6 6 6 6) 4 sets of 6 all at 50% of max Backsquat. SB: Metcon (Time) 5 Rounds: (2 Rounds 5 Sandbag Cleans 140/100 9 Burpees over Bag Rest 2:00 (after 2nd round))

022120

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite BBJO + DL (AMRAP – Reps) 10 minutes of: 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. ♀ 20-in. box, 155 lb. ♂ 24-in. box, 225 lb.