Category: Workout of the Day

11252020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (3 3 3 3) use 75% across all sets WoD: Metcon (AMRAP – Rounds and Reps) 20 AMRAP: 10 kb squat clean (35) alt/med ball clean (20) 12 Push-Ups 20 SA OH KB reverse lunges (26) 12 knee to elbow plank 10 v-ups *use KBs […]

201125

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Drop Reverse Lunge (5, 5, 5, 5ea) Standing on 45lbs plate, do a standard reverse lunge.Use 45% of 1RM backsquat for all sets WOD: Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 Toes to Bar 8 Push Jerk 135/95155/115

201124

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Weight) 30 EMOM: 1. 10 high box step ups 30″ 2. 30 dubs 3. 10 deadlifts ~70% 4. 10 burpee over bar 5. X strict pull upsrecord Deadlift Weight

201124

Verdant CrossFit, Verdant CrossFit North – CrossFit Weightlifting Shoulder Press 4X5 @ 70, 75, 75 ,80 % Metcon (Time) 45 kettlebell swings 400-m run 35 kettlebell swings 800-m run 25 kettlebell swings 1,200-m run 15 kettlebell swings ♀ 24 kg ♂ 32 kgSwings will be AMERICAN STYLE

201123

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 2 Rounds 8 Groiners 8 Cossack Squats :30 Tricep Stretch ea. 4 Up/Down Dog 3 Rounds 10 Reverse Lunges 10 Curtsy Squats 10 Slow Air Squats Front Squat (3 3 3 3) 80, 80, 80, 80% We missed them last week so we are taking […]

11232020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Weight) Strength: 4×6 kb curtsy lunge (from a box, two kb in front rack position) Superset with 4×25 kb swings Use KBs from downstairs only WoD: Metcon (Time) 6 rounds 10 lateral burpees over DB 10 alt DB snatch (35) 10 sit ups

201122

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 15:00 Directed Stretching Metcon (Time) 3 Rounds 3 – 10 Pseudo Planche Push-Up :30 L Handstand Hold 10 Tuck Handstand (Stack shoulders) 10 Tuck Handstand (Stack hips)

201121

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) General: Tabata x 12 jumping jacks x 4 Air squat x 4 Mountain climbers x 4 INT: Metcon (Time) 10 Rounds Speed Intervals 8 x Burpee to 6 inch target/Burpee over object 8 x T2B/V-Up/Gymnastics Crunch 8 1 and 1/4 Squat Rest 1:00 ABS: Metcon […]

201120

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Warm-Up: 2 Rounds 14 Walking or Reverse Lunge 8 Side Lunge 8 Groiners 2 Rounds 8 ea. 1/4, 1/2, Full Air Squat 8 ea. Step Up Pistol Progression Work Pistols (10 10 10 10 10 10 10 10 ) 8 EMOM 8-16 Pistols Total This […]

201119

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) WARM-UP:⁣ 1:30 of Alternating Elbow to Instep⁣ -then-⁣ 10/10 Cossack Squat (slow, really stretch the groin, ankles & hips)⁣ :30 Slow Side Plank Rotations/Side⁣ 10 Slow Narrow Stance Air Squats⁣ 10 Up Dog/Down Dogs⁣ 10/10 Reverse Lunges (load front leg, relax back leg)⁣ HSPU: Metcon […]