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Category: Workout of the Day

CrossFit – Thu, Dec 1

Announcements Happy Birthday Jake Pedersen!!! Happy Birthday Emma Dickman!!! Verdant CrossFit, Verdant CrossFit North – CrossFit A1: Bench Press (5 5 5 @ 75%) A2: Bent Over Row (8 8 8 @ 70%) WoD: Metcon (Checkmark) 10 EMOM ODD: 8/6 Deficit Handstand Push-Up + 5 Burpees Even: 12/10 Strict Pull-Ups

CrossFit Lite – Thu, Dec 1

Announcements Happy Birthday Jake Pedersen!!! Happy Birthday Emma Dickman!!! Verdant CrossFit – CrossFit Lite A1: Bench Press (5 5 5 @ 75%) A2: Bent Over Row (8 8 8 @ 70%) WoD: Metcon (Checkmark) 10 EMOM ODD: 8/6 Deficit Handstand Push-Up + 5 Burpees Even: 12/10 Strict Pull-Ups

CrossFit Lite – Wed, Nov 30

Verdant CrossFit – CrossFit Lite Double-Unders (Practice Double-Unders ) Take 8 Minutes to work on single under tempo and work towards double-under proficiency. Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH […]

CrossFit – Wed, Nov 30

Verdant CrossFit, Verdant CrossFit North – CrossFit Double-Unders (Practice Double-Unders ) Take 8 Minutes to work on single under tempo and work towards double-under proficiency. Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible […]

CrossFit Lite – Tue, Nov 29

Verdant CrossFit – CrossFit Lite Back Squat (5 5 5 5 65, 70, 75, 80%) Metcon (AMRAP – Rounds) Every 2:00 Until Failure 10 Front Squats 95/65 10 Toes to Bar 10 Burpee to Bar Rx+ = 5 Muscle-Ups

CrossFit – Tue, Nov 29

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (5 5 5 5 65, 70, 75, 80%) Metcon (AMRAP – Rounds) Every 2:00 Until Failure 10 Front Squats 95/65 10 Toes to Bar 10 Burpee to Bar Rx+ = 5 Muscle-Ups

CrossFit Lite – Mon, Nov 28

Verdant CrossFit – CrossFit Lite Muscle Snatch (3 3 3 @ ~30%) Power Snatch (3 3 3 3 @ 70%) WoD: Metcon (Time) 3 rounds for time of: 7 Thrusters 135/95 18 Chest to Bar Pull-Ups 10 Power Snatches 135/95 Core Challenge Week 4 Workout 1 (Checkmark) 4 rounds: 10 Reverse V-ups 10 Slider Hamstring […]

CrossFit – Mon, Nov 28

Verdant CrossFit, Verdant CrossFit North – CrossFit Muscle Snatch (3 3 3 @ ~30%) Power Snatch (3 3 3 3 @ 70%) WoD: Metcon (Time) 3 rounds for time of: 7 Thrusters 135/95 18 Chest to Bar Pull-Ups 10 Power Snatches 135/95 Core Challenge Week 4 Workout 1 (Checkmark) 4 rounds: 10 Reverse V-ups 10 […]

CrossFit – Sun, Nov 27

Verdant CrossFit – CrossFit Skill (No Measure) Tight Arch to Hollow Active Shoulder Hold Kipping Pull-Up vs.Butterfly Pull-Up Metcon (Checkmark) EVERY 2 MINUTES FOR 8 ROUNDS 5 Kipping Pull-Ups 6 Toes to Bar 7 Handstand Push-Up

CrossFit – Sat, Nov 26

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3 3) build to a heavy 3 rep power clean Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn […]