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Category: Workout of the Day

210227

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Time) 20 SA R Push Press 50/35 20 SA R OH Lunge 10 Bar Muscle-Up 20 SA L Push Press 50/35 20 SA L OH Lunge 10 Bar Muscle-Up WoD2: Metcon (Time) Rest 5:00 20 SA R Push Press 50/35 20 SA R Front Rack Lunge […]

02262021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite IWT: Metcon (Distance) 4 Rounds 5 Back Squats @ 65% 1:00 Row Rest 2:00Record meters and add the total Core Conditioning #8 (Time) Core Conditioning #8 15 Leg Lowers (hold back of head) 15 Crunches (keep lower back on ground – only upper back comes up) 15 […]

210226

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Clean (3 3 3 3) work on re-gripping the hook grip on the reset. goal is to do these olympic lifts unbroken. hang position is above the knee work to a heavy 3 rep (~80-85%) WoD: Metcon (Time) 3 rounds for time of: 5 muscle-ups 9 […]

210225

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5) do 3 x 5 between 70-80% WoD: Metcon (Time) 20 Deadlift 225/155 15 Toes to Bar 15 Deadlift 15 Toes to Bar 10 Deadlift 15 Toes to Bar 5 Deadlift 15 Toes to Bar HOME: Metcon (Time) Metcon: 30 Deadlift 15 V-Ups 20 Deadlift […]

02242021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (AMRAP – Rounds and Reps) 28 min AMRAP: 30 wall balls 30 cal row 30 medball cleans 30 rower slide reverse V-ups (or sliders)

210224

Verdant CrossFit, Verdant CrossFit North – CrossFit GYM: Metcon (AMRAP – Reps) 20 EMOM 1: Max HSPU 2: 60-85 Double-Unders 3: 8/6 Muscle-Ups* 4: 14 Burpees*Scale to muscle-up transition Record total HSPU reps Core Conditioning #5 (No Measure) 3 Rounds 20 Stalder Leg Lifts 5-15 Straddle Ups 6-16 SL V-Ups HOME: Metcon (AMRAP – Reps) […]

02232021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (3 3 3 ) do all at 80% superset with bulgarian split squat x 15 no weight Metcon (Time) 21 -15 -9 Push Press Devil Press Wall Ball

210223

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 3:00 to do: 20 Thruster 95/65 20 Pull-Ups 3:00 to do 16 Thrusters 135/95 16 Pull-Ups 3:00 to do 14 Thrusters 155/105 14 Pull-Ups 3:00 10 Thrusters 185/125 16 Chest to Bars 3:00 6 Thrusters 205/135 18 Chest to BarsIf you fail in round 3 […]

02222021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Metcon (Weight) 10 Min EMOM ODD: Right arm 6 KB Snatch + 6 SA Thrusters EVEN: Left arm WoD: Metcon (AMRAP – Rounds and Reps) 9 AMRAP 4 Burpee to Bar 4 Pistols 4 Handstand Push-Up

210222

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 21-15-9 Push Press (135/95) Devil Press SA (50/35) Wall Ball 30/20Open Style WoD – try to strategize for the BEST possible score. RX when possible. Front Squat (3 3 3) 3 x 3 3 – 2 – X – 2 Tempo @ 60%-70% all at […]