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Category: Workout of the Day

06152022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Granite Games 2022 Ind MN Mash Up (Time) 10 Wallballs (20, 14lb) 50 Sit-ups 20 Wallballs 40 DB Single-arm Front Squat 50/35 30 Wallballs 30 Chest to Bar 40 Wallballs 200 Double-unders 50 Wallballs 10 DB Clean & Jerks (50/35) Time Cap: 25 Minutes RX+ 10 Wallballs […]

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Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Granite Games 2022 Ind MN Mash Up (Time) 10 Wallballs (20, 14lb) 50 Sit-ups 20 Wallballs 40 DB Single-arm Front Squat 50/35 30 Wallballs 30 Chest to Bar 40 Wallballs 200 Double-unders 50 Wallballs 10 DB Clean & Jerks (50/35) Time Cap: 25 Minutes RX+ 10 Wallballs […]

06142022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (6 6 6) WoD1: Metcon (Time) 3 Rounds 50 Double-Under 500/450M Row 2:00 Rest WoD2: Metcon (Time) 3 Rounds 25/20 Cal Fan Bike 200M Run 2:00 Rest

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Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (6 6 6 6 6) 60/6, 65/6, 68/6, 70/6, 73/6 INT1: Metcon (Time) 3 Rounds 50 Double-Under 500/450M Row 2:00 Rest INT2: Metcon (Time) 3 Rounds 25/20 Cal Fan Bike 200M Run 2:00 Rest

06132022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (3 3 3 3) Overhead Squat (3 3 3 3) WoD: Metcon (Time) 12 Rounds 6 Dumbbell Squat Snatch 35/25 6 Box Jumps or step ups 24/20 6 Toes to Bar or Ab Movement

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Verdant CrossFit, Verdant CrossFit North – CrossFit Overhead Squat (3 3 3 3) 70, 75, 78, 80 WoD: Metcon (Time) 12 Rounds 6 Dumbbell Squat Snatch 50/35 6 Box Jumps 24/20 6 Toes to Bar

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Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) Banded Toe 2 Bar Goal is not to touch Band Work on bringing feet to bar FAST Metcon (No Measure) Beginner/ novice: – Complex: 2x arch-hollow -> 2x kipping TTB -> 2x kipping pull up -> 2x butterfly pull up (if able) -Repeat the complex […]

220611

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) Partner WoD 300 – Double Unders *Switch every 25 DU 200 – Cal Row *Switch every 20 Cal 100 – Toes 2 Bar *Switch every 10 T2B 50 – Power Snatch (95/65) *Switch every 5 PS

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Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WOD: Metcon (Time) 6 Rounds 500/450M Row 200M Run 1 Min Rest Core Conditioning #3 (No Measure) 3 Rounds :30 Hollow Flutter Kick (scale to dead bug) :30 Hollow Scissors (scale to star plank) 14 Knee to Elbow in Plank 16 SL Toe to PVC on Ground

220610

Verdant CrossFit, Verdant CrossFit North – CrossFit INT: Metcon (Time) 6 Rounds 500/450M Row 200M Run 1 Min RestIf you can’t run due to injury then bike 15/10 Cal Echo/Ass Bike. If you can run, but not fast, please still run. POST: Core Conditioning #3 (No Measure) 3 Rounds :30 Hollow Flutter Kick (scale to […]