Category: Workout of the Day

12212020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Jerk (3 3 3 3 3) WoD: Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 3 Down and Back Bear Crawl 15 DB push jerk #35 10 burpee over DB 15 sit ups

201220

Verdant CrossFit, Verdant CrossFit North – CrossFit Shoulder Conditioning #2 (Weight) 2 Sets Total Do fully on one arm and then switch 3 Turkish Sit-Up 3 Z Press 3 Kneeling Press 3 Standing Press

201219

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean (3 3 3 3) 70, 75, 80, 85% Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

201218

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Time) 4:00 Handstand Hold *every time you break do 12/10 HRPU **immediately into WoD2 WoD2: Metcon (Time) 100 RKBs 70/53 50 Pull-Ups *Broken up however you want **Record time on the clock for time WOD3: 1-Mile Run (Time) Max Effort 1-Mile Run*make sure to record the […]

12182020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Bench Press (3 3 3 3 3) all at 65% superset with pull-ups Pull-ups (X X X X X) WoD: Metcon (Time) 750 m row 40 alt DB snatch (35) 40 TTB

201217

Verdant CrossFit, Verdant CrossFit North – CrossFit Core Conditioning #6 (Time) 3 Rounds :30 Hollow Flutter Kick (can use a KB over chest) 20 alt SL V-Up 15 Gymnastics Crunch 10 Low to High Plank transitions :30 rest NFT: Metcon (AMRAP – Rounds and Reps) 24 Min Flow 10 ea Side Lunge w/ KB 10 […]

201216

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (5 5 5 3) 70, 75, 80, 85, 88-90 Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 500/450M Row 10 Burpee over Rower 50 Double-Under

12162020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Metcon (Weight) Strength: 4 sets 10 alt curtsy squat on box 10 alt high box step ups (30″) wod: Metcon (AMRAP – Rounds and Reps) 20 min AMRAP .15 mile on bike 30 dubs 20 alt stationary lunges

201215

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5 5) 4 x 5 @ 70-75 Metcon (Time) 50 Cal Row 50 Deadlift 225/155 At the top of every minute, including the first minute, do 8 pistol squats

12152020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (2 2 2) 90% WoD: Metcon (Time) 4 rounds for time: 12 slam balls 21 sit ups 12 American KBs (35) 200 m KB farmers carry (35)