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Category: Workout of the Day

CrossFit – Fri, Nov 25

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%) WoD: Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Calorie Fan Bike 10 Strict Handstand Push-Up Core Challenge Week 3 Workout 3 (Checkmark) AMRAP 8: 8-10 Straddle-up 8-10 Oblique Killers ea. 20 KB […]

CrossFit – Thu, Nov 24

Verdant CrossFit, Verdant CrossFit North – CrossFit Get ready for a large group! 9AM only!! Bring friends and family, please be aware that there will be a lot of people and you may need to help anyone that you bring! Thanksgiving Partner WoD (Time) 1000m Row (Switching every 250m) 1200m Running (switching every 200m) 100 […]

CrossFit – Wed, Nov 23

Verdant CrossFit, Verdant CrossFit North – CrossFit Thruster (Build to a heavy 3 Rep from the rack) WoD: Metcon (Time) 5 rounds for time of: 10 dumbbell thrusters 50/35 100-yard farmers carry 50/35 Core Challenge Week 3 Workout 2 (Checkmark) 5 rounds: :20 Hollow hold 6-10 SL V-UP 6-10 Gymnastics Crunches 6-10 V-UP Rest :30 […]

CrossFit – Tue, Nov 22

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (3 @ 75%, 3 @ 80%, 3 @75%, 3 @ 80%) WoD: Metcon (Time) 21-15-9 reps for time of: Push jerks 155/105 Chest-to-bar pull-ups

CrossFit – Mon, Nov 21

Verdant CrossFit – CrossFit Sandbag Carry (This is not a 200′ carry. Learn the SB Carry 4 x 100′) 200′ Sandbag Carry Metcon (Checkmark) 16 EMOM 1. 18/15 Calorie Row 2. 15 Toes to Bar 3. 8 Sandbag Over Shoulder 4. Rest 1 Min Core Challenge Week 3 Workout 1 (Checkmark) 3 rounds: :45-1:00 Plank […]

CrossFit – Sat, Nov 19

Verdant CrossFit, Verdant CrossFit North – CrossFit Str: Thruster (Take 10 Minutes to find a heavy single.) WoD: You Go, I Go (AMRAP – Rounds and Reps) PARTNER WOD: You Go, I Go AMRAP 20 5 Thrusters 95/65 5 Burpee Over BarPartners complete full rounds before switching.

CrossFit Lite – Fri, Nov 18

Announcements 8 Year Anniversary this Saturday at 7:30! Verdant CrossFit – CrossFit Lite WoD: Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Medball Pull-Up 20/14 Wall ball Shots Front Squat (3 @ 80%, 3 @ 85%, 3 @90%) Core Challenge Week 2 Workout 3 (Checkmark) 3 rounds: 3-10 Parallette shoot throughs :30 Parallette Plank 3-10 Parallette Shoot Throughs :30 Parallette […]

CrossFit – Fri, Nov 18

Announcements 8 Year Anniversary this Saturday at 7:30! Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 @ 80%, 3 @ 85%, 3 @90%) WoD: Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Medball Pull-Up 20/14 Wall ball Shots Core Challenge Week 2 Workout 3 (Checkmark) 3 rounds: 3-10 Parallette shoot throughs :30 Parallette Plank 3-10 Parallette Shoot Throughs […]