Category: Workout of the Day

200107

Verdant CrossFit, Verdant CrossFit North – CrossFit Bench Press (8 8 8 8 8 8 8 8 ) 16 Min EMOM Alt bench and pull up Bench Press (8 8 8 8 8 8 8 8 ) 16 Min EMOM Alt bench and pull up Weighted Pull-ups (7 7 7 7 7 7 7 7) […]

200106

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (3 4 5 3) go through these unbroken! increase weight each set up to 5 reps unbroken. then do a drop set for 3 reps Metcon (Time) 3 Rounds 30 Wall Balls 20 Clean and Jerks 105/75

200105

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) 21 Min EMOM 1 – 10 Elevated feet ring Row 2 – :30 L Hang 3 – 5 negative deficit HSPU 4″/6″ Start From the top each rep

200104

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 30 Deadlift 225/155 10 Bar Muscle Ups 20 Deadlifts 275/205 10 Bar Muscle Ups 10 Deadlifts 315/225 10 Bar Muscle Ups 5 Deadlifts 365/255 10 Bar Muscle Upsdon’t be a doofus and go too heavy, please

200103

Verdant CrossFit, Verdant CrossFit North – CrossFit END: Metcon (6 Rounds for calories) 6 Rounds :30 Bike (Cal) 1:00 Row (Cal) Rest 2:00 Rest 8:00 Reverse Lunges (4 4 4) 50% BSQ 4 ea. leg

200105

Verdant CrossFit, Verdant CrossFit North – CrossFit GYM1: Core Conditioning 3 (Time) 7 Rounds 2 Strict T2B 3 Arch/Hollow swings 4 Kipping T2B 2 Strict T2B :10 L-sit hang 2 Strict T2B Rest 1:00 min between rounds GYM2: Metcon (Time) Ring Dip Complete 7 rounds of the following complex :15 Top Support Hold 4 strict […]

200101

Verdant CrossFit, Verdant CrossFit North – CrossFit Cluster (3) Squat Clean + ThrusterMax triple (1 cluster + 2 thruster) Metcon (Time) 21-15-9 DB Thrusters 50/35 Pull-Up

191231

Verdant CrossFit, Verdant CrossFit North – CrossFit SB Muscle Clean (1) Work up to a maximal SB clean Sisyphus (Time) 22 Min AMRAP 30/25 Cal Row 25 T2B 20 Sandbag Clean (140/100lbs)

191230

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (5 5 5 5) 75, 75, 80, 80 Metcon (Time) 3 Rounds 50 Wallball 20/14 10 ea. KB Snatch 53/44

191228

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (AMRAP – Reps) Partner workout. Fight gone bad style. 1 partner working at a time, but both at the same station (split the minute of work however you want) 5 rounds: Assault Bike (cals) Push up Row (cals) Single arm DB push press Pull ups Rest