Category: Workout of the Day

191207

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3 ) 80 85 90 Metcon (Time) 5 Rounds 21 Dumbbell thrusters (35/20) 15 toes to bar 9 burpee box jump (30/24)

191206

Verdant CrossFit, Verdant CrossFit North – CrossFit KB: Metcon (Weight) 8 EMOM Options: 1. 10 KB Snatch 53/44 (only do 1 arm each minute) 2. 15 RKBs 70/62 3. 10 KB Long Cycle 53/44 (only do 1 arm each minute)This requires some agency from every athlete coming in today. Metcon (AMRAP – Rounds and Reps) […]

191205

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Weight) 3 Rounds A.Banded High Shuffle x 10 ea.* B. Weighted Side Lunge x 5 ea.scale to 50′ side shuffle Metcon (Weight) Double KB overhead carry 5 x 10m 30 seconds rest between sets. Go as heavy as capable while maintaining good form and straight elbows.record weight […]

191204

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Press (5 5 5 5) 80% Metcon (Time) 50-40-30-20-10 reps for time of: Medicine-ball cleans Push press wall-ball shots ♀ 20-lb. ball, throw to 9 ft. ♂ 30-lb. ball, throw to 10 ft.So this is a weird one. Do the medball cleans as normal, but only do […]

191203

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch (3 3 3 3) drop the bar after each rep! 70, 70, 75, 80 Power Snatch (3 3 3 3) drop the bar after each rep! 70, 70, 75, 80 Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb […]

191202

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (6 6 6 6) 65, 65, 70, 70% Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time) 21 deadlifts 135/95 lb 21 hand-release push-ups 15 deadlifts 135/95 lb 15 hand-release push-ups 9 deadlifts 135/95 lb 9 hand-release push-ups 21 deadlifts 185/135 lb 50-ft. bear crawl 15 […]

191201

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) 4 x :15 Back Bridge rest 3 rounds a. negative body lever x 6 b. straddle up x 10 rest Air squat to pistol weighted stand up x 50 Metcon (Time) 21-15-9 Reverse Burpee Ring Dip *every minute do 5 Strict Pull – Ups

191130

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean (2 2 2) 80, 85, 90% for 2 reps each Metcon (Time) 3 Rounds 3 Power Cleans 205/135 5 Front Squats 205/135 10/7 HSPU 6:00 Time Cap

191129

Verdant CrossFit, Verdant CrossFit North – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Thanksgiving!

Verdant CrossFit, Verdant CrossFit North – CrossFit Thanksgiving Partner WoD (Time) 1000m Row (Switching every 250m) 1200m Running (switching every 200m) 100 Burpees 100 Kettlebell Swings (1.5,1) 100 Box Jumps 100 Double Unders 1200m Running (Switching every 200m) 1000m Rowing (Switching every 250m)