Category: Workout of the Day

08052020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3 Rounds :30 Jump Rope Work 10 Cossack Squat 5 Bent Over T + 5 Bentover Y Metcon (Time) 4 Rounds 400m Run 20 Jump Squats 20 Russian Swings Following the 4th round: 100 Sit-ups (this counts as part of time) MOBILITY: 2:00 Couch […]

200805

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (5 5 5 5 5) 80% all the way across Metcon (AMRAP – Reps) Set a clock for 12 minutes and complete: 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of push jerks 3 minutes of squat […]

200804

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (Weight) 4 Rounds 5 ea. Lateral Lunges w/ :03 Pause at Bottom 15 ea. front foot elevated, SL Hip Thrust 10 ea. Bulgarian Split Squat *USE SAME WEIGHT FOR ALL MOVEMENTS ALL THE WAY THROUGH. **DON’T WORRY ABOUT THE WEIGHT Metcon (Time) 3 Rounds 10 Deadlift […]

08042020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Back Squat Warm Up (No Measure) 3:00 Row Warm-up (increase SPM every 1:00) Monster Shuffle Push Pull Hollow Hold x 20 30 Russian KBS Hip Openers + Groiners 20 Airsquats Reverse Lunges (6 6 6 6) *number is per each leg **increase every set Metcon (Time) 30 […]

08032020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) WARM-UP: 3 x 10 Scorpions 5 ea. Lunge 5 Inch Worms GYMNASTICS: 5 x 1 Wall Walk + :10 HS Hold, on the minute *If you feel good, perform 10 shoulder taps instead of the hold. *If you have the ability, perform 10-25’ HS […]

200803

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (4 4 4 4 4 4 4) 8 EMOM 4 Power Clean and Jerks 60-80% Body Morph (Time) For Time 10-9-8-7-6-5-4-3-2-1 Body weight Power Clean Kipping HSPU

200801

Verdant CrossFit, Verdant CrossFit North – CrossFit WOD: Metcon (Weight) EMOM 6 Complete 3 Back Squats every minute for 6 minutes. Use 70-75% of 1rm WOD: Metcon (Time) For Time: 30 Back Squats (BW) 1 Mile Run

07312020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3:00 of: 20 Jumping Jacks 20 Front Jacks :10 Side Plank/Side -then- 3x 5/5 Windmills 5/5 Bird Dogs 5/5 Single Leg Glute Bridge Hip Thruster (10 10 10 10 ) make sure to use a peanut Metcon (AMRAP – Rounds and Reps) Complete as […]

200731

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Cleans (3, 3, 3 ) Take 10 minutes to complete 3 sets of 3 above workout weight. WOD: Metcon (Calories) 5 3:00 Rounds: 10 Hang Power Cleans (95/65) 10 Thrusters Then in Remaining Time Row Max Calories* Rest 3:00*Score is total calories rowed.

200730

Verdant CrossFit North – CrossFit ABS: Metcon (No Measure) Not For Time: 4 Rounds 10 Push- up+ Sit Through 10 Quadruped Heel Taps 30 ft Quadruped Crawl GYM: Metcon (No Measure) Not For Time: 3 Rounds 3 Wall Walks 10 Shoulder Taps 2 Wall Facing Handstand Push- ups Metcon (No Measure) Coach led stretching in […]