Category: Workout of the Day

191227

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (3 2) 3@80%, 2@85-90% Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 10 clean and jerks 10 front squats ♀ 95 lb. ♂ 135 lb.

191226

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5 5 5 ) 5×5 @ 65-70% Metcon (Time) 6 rounds 12 burpees over rower 15/12 cal rower Rest 2:00

191225

Verdant CrossFit, Verdant CrossFit North – CrossFit Core Conditioning (No Measure) 3 ROUNDS 10 Side to Side Lifts 10 Gymnastics Crunch 10 Knee to elbow :20 Scissors 5 side to arch

191224

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 10 – 9 – 8 – 7 … 1 Burpee to bar Pull Up rest 5:00 50 Squats 50 Sit Ups 50 HSPU record total time including the restThis can be done at home, too!

191223

Verdant CrossFit, Verdant CrossFit North – CrossFit 12 Days of WoD-MAS (Time) 12 Days of WoD-MAS! 1. A burpee and a jumping pullup 2. Two front squats 3. Three bars of death (OK, just a deadlift, a clean and a jerk.) 4. Four Pistols (on each leg) 5. Five slow descend Push Ups (on golden […]

191221

Verdant CrossFit North – CrossFit Sandbag Squat (10, 10, 10, 10) 4 Min EMOM Metcon (AMRAP – Reps) AMRAP 12 Max “Reps” in 1 Min at each station 1. SB Carry 2.Sled Drag 3. Farmer Carry

191221

Verdant CrossFit – CrossFit Front Squat (8 8 8 8) 4 sets of 8 increase every time Metcon (Time) 3 Rounds 20 Push-Ups on 45lbs plates 50 Wall Balls 12 Burpee Box Jumps

191220

Verdant CrossFit, Verdant CrossFit North – CrossFit Split Clean (3 3 3 3) Metcon (Time) 3 rounds for time of: 800-m run 15 split cleans 3 legless rope climbs, 15-ft. rope ♀ 95 lb. ♂ 135 lb.

191219

Verdant CrossFit, Verdant CrossFit North – CrossFit 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 Grounduse this as a semi-warm up Metcon (No Measure) 12.​ EMOM 10 minutes: Even: […]

191218

Verdant CrossFit, Verdant CrossFit North – CrossFit SB Pec Deck (1) 4 rounds Hold :60 then do max reps increase weight each set Metcon (AMRAP – Reps) 5 rounds for max reps of: 1 minute of walking lunges w/ KB (70/53) 1 minute of push presses 1 minute of rowing for calories Rest 1 minute […]