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Category: Workout of the Day

220621

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Power Clean (3-3-3-3) 70/75/80/85% MET: Metcon (AMRAP – Rounds and Reps) 3 Rounds 4 Min AMRAP 27/21 Cal Row 21 Power Cleans 15 Box Jump Over rest 4 Min *start where you left off. you should have 1 score of rounds and repsRound 1: 115/85 Round […]

220621

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (5 5 5 5) 70, 75, 80, 85 Metcon (AMRAP – Rounds and Reps) 3 Rounds 4 Min AMRAP 27/21 Cal Row 21 Power Cleans 15 Box Jump Over rest 4 Min *start where you left off. you should have 1 score of rounds and repsRound […]

220620

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 1 Deadlift 225/155 2 Burpee Pull-Up 1 Dumbbell Thruster 50/35 2 Deadlift 225/155 4 Burpee Pull-Up 2 DB Thruster … Add 1 DL, 2 Burpees, 1 Thruster every round

220620

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 1 Deadlift 225/155 2 Burpee Pull-Up 1 Dumbbell Thruster 50/35 2 Deadlift 225/155 4 Burpee Pull-Up 2 DB Thruster … Add 1 DL, 2 Burpees, 1 Thruster every round

220619

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) Beginner/ novice: Complex: Tuck up handstand –> 10 pike stand weight shifts* -> front roll -> tuck to headstand -> -> reverse burpee -> 10 pike stand weight shifts* – repeat complex x 3 * substitute with 5 foot handstand walk if able to with […]

220618

Verdant CrossFit – CrossFit Metcon (Time) Teams of 3 90 Thrusters (95/65)* 180 Cal Row** 60 Thruster (115/65)*** *Each member does 10 thrusters, one at a time, doesn’t need to be unbroken **Each member of the team does 15 cal at a time ***5 reps at a time

6/18/2022

Verdant CrossFit North – CrossFit Metcon WOD: Metcon (AMRAP – Rounds and Reps) PARTNER WOD: AMRAP 21: 30/21 Calorie Row 20 Burpees Over the Rower 10 Power Cleans 135/95Alternate work and rest with a partner.

06172022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Hang Power Clean (1) 1 Deadlift + 2 Hang Power Clean + 1 Shoulder to Overhead Metcon (Time) 10 Power Cleans 75/55 10 Push Jerk 10 Thruster 10 Power Cleans

220617

Verdant CrossFit, Verdant CrossFit North – CrossFit GG Barbell Complex (1) 3 Attempts for Max Load 3 Cleans + 2 Front Squats + 1 Jerk (Shoulder-to-Overhead) Time Cap: 15 Minutes WoD: Metcon (Time) 10 Power Cleans 155/105 10 Push Jerk 155/105 10 Thrusters 155/105 10 Power Cleans 155/105

220616

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (AMRAP – Rounds and Reps) 3 Rounds 3 Min AMRAP 5 Burpee Box Jump 10 Push Press 95/65 Rest 3:00 WoD2: Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP 5 Box Jump Over 10 Thruster 95/65 Rest 3:00 WoD3: Metcon (AMRAP – Rounds and Reps) […]