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Category: Workout of the Day

211202

Verdant CrossFit, Verdant CrossFit North – CrossFit A1: Reverse Lunges (5 5 5 ) do 5 on each leg try for 60-70% of backsquat do all at the same weight A2: Step Up (5 5 5 ) do 5 on each leg try for 30-40% of your front squat do all at same weight WOD: […]

1202201

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (No Measure) Come do a CrossFit workout OR come do Yoga at 12PM!

211201

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (3 3 3) Work on doing a push jerk and not a push press. try for 3 x 3 @ 80% Wod: Metcon (Calories) 10 Min AMRAP 10 box jumps 15 push jerks 20 seconds on the Echo Bike ♀ 20-in. box, 65-lb. jerks ♂ 24-in. […]

12012021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Jerk (3 3 3) do all at the same weight just like last week work on the push jerk! WoD: Metcon (Calories) 10 minutes while performing rounds of: 10 box jumps 15 push jerks 20 seconds on the Echo bike ♀ 12-in. box, 35-lb. jerks ♂ […]

211130

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (3) This is based on how you feel, you can do as many reps as you want or go as heavy as you want. If you want to increase weight you can, if not that’s fine too. 8 EMOM 3-5 reps @ 65-75% WOD: Metcon (AMRAP – […]

11302021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (3) This is based on how you feel, you can do as many reps as you want or go as heavy as you want. If you want to increase weight you can, if not that’s fine too. 8 EMOM 3-5 reps @ 65-75% WoD: Metcon (AMRAP […]

211129

Verdant CrossFit, Verdant CrossFit North – CrossFit Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here

11292021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereThis is a […]

211127

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 4 Rounds 400M Run 3 Rope Climbs 15 Power Cleans 135/95 Power Clean (2) Do an unbroken double power clean for as much weight as you can after the WoD. From the time you finish the WoD you have 5 minutes to hit your weight.

211126

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (5 5 5 5 ) 4 x 5 @ 65% WOD: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats