Category: Workout of the Day

210621

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (Weight) 3 Rounds Strict Pull-Ups Bulgarian Split Squats WoD: Metcon (Calories) 30 EMOM Choose a cal count and do do this for 30 minutes on the rower RX = 20/17record the calories you get for each minute i.e. 20

210621

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Thruster (3) Thrusters 6×3 Build across sets to a heavy 3 rep thruster for today *Taken from the rack WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 7 7 Thrusters (45) 7 Burpees

210619

Verdant CrossFit, Verdant CrossFit North – CrossFit PTNR: Metcon (Time) Split reps however you want. Goal is to use 1 bar the whole time. MM/FF Partner Pairs. 100 Sumo Deadlift High Pull (95/65) 50 Overhead Squat (105/75) 100 Wall Balls (20/14) PTNR: 1-Mile Run (Time) Max Effort 1-Mile RunAs soon as you are done with […]

210618

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (3 3 3 3) all sets at 75% WoD: Metcon (Time) 9-12-15-18-21 Toes to Bar S20H (95/65)SCompare to your time last Friday. See if this is harder or easier. Best times last Friday : M: 6:08 F: 6:26

06182021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (2 2 2) Deadlift 10-8-6-4-2-2-2 *20 Banded Pull Aparts after first four sets Build as you go, ending with three heavy doubles WoD: Metcon (Time) 25-20-15-10-5 MB Sit-Ups *100ft Farmers Carry after each set (go heavy on Farmers Carry)

210617

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5 5 ) Banded Deadlift – Try 50% for sets of 5. Beginning positioning is very important. Reset after each lift. WoD: Metcon (Time) 6 Min AMRAP 15 Deadlifts 185/125 15 Box Jumps 24/20 BB: Front Squat (4 4 4 ) 85, 90, 80 BB: […]

06172021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (No Measure) Come to CrossFit class or to our Yoga Class at 12PM!

210616

Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (No Measure) 12 EMOM Odd: 6-15 HSPU Even: 6-15 Pull-UpYou can have your own goal. Work on speed and do reps AFAP. Work on technique and do fewer reps. Work on strength and do strict movements or even weighted movements. KB: Metcon (Weight) Split Stance Snatch […]

06162021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Metcon (No Measure) 4 Rounds (For Strength Not Time) 1:00 Wall Sit (weighted with plate if able) 12 Alt Reverse Lunges w/ KB (goblet/1 KB/2 KB based on ability) 20 Air Squats (w/ Monster Band around knees) Rest 2:00 WoD: Metcon (AMRAP – Rounds and Reps) […]

210615

Verdant CrossFit, Verdant CrossFit North – CrossFit ABS: Core Conditioning #15 (No Measure) 4-6 V-UP + V-SIT 10-20 Toe Touches 10-15 BicyclesDo before WoD Do for 10 Min WoD: Metcon (Weight) 5 Sets 0:00 – 3:00 1500/1200M Row 3:00-6:00 12 Bench Press ~60-70%, 9 SA KB/DB Row recorded weight is bench press weight for all […]