Category: Workout of the Day

200305

Verdant CrossFit, Verdant CrossFit North – CrossFit Split Jerk (4 4 4 4 4 4) Technique Work Today is all about working on the split jerk. you can do whatever weight allows you to get better at split jerks. Metcon (Time) 3 Rounds 1:00 Hollow Hold 1:00 Hand Stand Hold 10 Strict Chin Ups (Rx+ […]

030420

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (3 Rounds for reps) AMRAP in: 4 min AMRAP Rest 4min 4 min AMRAP Rest 4min 4 min AMRAP *Repeatability and Pacing work 12 DB Snatch 12 SA* DB Push Press 12 Walking Reverse Lunge *do all 12 on R then all 12 on L **Restart […]

200304

Verdant CrossFit, Verdant CrossFit North – CrossFit Chipper AMRAP (AMRAP – Rounds and Reps) 22 AMRAP 90 RKBS 70/53 55 Wall Balls 20/14 55 Cal Row 55 Hand Stand Push Ups 55 Box Jumps 20/14

200303

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (4 4 4 4 4) 5 EMOM 4 reps @ 75% Metcon (Time) 15-12-9 DEADLIFT 275/185 (Rx+ 315/225) BURPEE OVER BAR

030320

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (No Measure) 3 x 8 Negative down from bar, use band if necessary but go as slow as possible 4 x 12 Lat Pull down with band 8 EMOM Pull Up OR Ring Row x 10 Hollow Hold 4 x :20 – :40 (THIS IS KEY […]

030220

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Reverse Lunges (5 5 5 5) keep the weight the same! Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 8 Cal Bike 15 DB Thruster 20 Medball Clean 20 Push Ups

200302

Verdant CrossFit, Verdant CrossFit North – CrossFit Overhead Squat (5 5 5) Do 3 sets above WoD weight increasing weight Metcon (Time) 5 rounds 30/22 Row 30 Overhead Squat (45/35)* Rest 1:00remember this can be literally any squat at all

022920

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (No Measure) COME TO CROSSFIT 9, 10AM!

200229

Verdant CrossFit, Verdant CrossFit North – CrossFit Celebrate Life WZA 2020 (Time) 50 Wallballs (30, 20lb) (10, 9ft) 40 Cal Ski 30 DB Snatches (70, 50lb) 20 Box Jump Overs (36, 30″) 15 Bar Muscle Ups Time-Cap: 10 Minutes SCALED 50 Wallballs (14, 10lb) (10, 9ft) 40 Cal Ski 30 DB Snatches (40, 25lb) 20 […]

022820

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Weighted Step-ups (5 5 5 5) Do a Curtsy Squat but from a box. (5 ea.) Superset with DB Floor Press. Floor Press (10 10 10 10 ) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 20 Box Jump/Step Up 15 Toes To Bar 10 DB […]