Category: Workout of the Day

09042020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Bench Press (6 6 6 6) superset with shoulder press Shoulder Press (9 9 9 9) go light here Metcon (Time) 30 Russian KB Swing 15 Box Jump 30 Russian KB Swing 15 Hand Release Push-Up 30 Russian KB Swing 15 Box Jump

200904

Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (Weight) 10 EMOM Odd: 8 Front Squats @ 55% Even: 10 Chin-Ups WoD: Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 14 Walking Swing to Lunge 53/44 14 SA Thrusters (7 ea.) 7 Ring Muscle – Ups*Scale to most difficult RMU variation possible.

09032020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (No Measure) COME DO YOGA OR CROSSFIT!

200903

Verdant CrossFit, Verdant CrossFit North – CrossFit ABS: 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 restfind a balance between doing this for speed and doing this for time. HS: Metcon (No Measure) […]

200902

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3) Work up to 2 x 3 above the workout weight. Both sets should be heavier. Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 30 Wall Ball 750M Row 5 Power Cleans 225/155 15 Ring DipGoal is to use a heavy power clean if […]

09022020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Metcon (Weight) 10 EMOM Odd: 10 Front Squat Even: 8-10 Chin-Ups WoD: Metcon (No Measure) 3 Rounds 1:00 Double Under 1:00 Shuttle Run (2 distances) 1:00 Push Press (barbell w/ no weight) 1:00 Rest

200901

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Press (5 5 3 3 3) 70, 75, 80, 80, 80 be cognizant and careful to dip correctly in the push press INT: Metcon (Time) 5 Rounds 22/16 Cal Bike 6 ea. Devil Press 50/35 10 Burpee Box Jump Over 24/20 Rest 2:00 RX+ 70/55

09012020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite 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 Stretch, each leg 2:00 Seated Straddle

08312020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Metcon (Weight) 3 Rounds 10 KB Goblet Step-Ups per leg 8 ea. Side Lunge Goblet 3-15 Ring Row Metcon (Time) 3 Rounds 30 Wallballs 30 Dumbbell SnatchesWork on throwing the ball as high as you can towards the 9′ targer

200829

Verdant CrossFit – CrossFit IWT: Metcon (Time) 6 Rounds 15/10 Cal Bike 10 Over Shoulder Sand Bag w/ Rogue Bags or 10 Clean from Knees with Pillow Bags or Heavy KB Swing :90 Rest GYM: Metcon (Time) 15-12-9-6-3 SHSPU Toe-to-Bar Ring Dip