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063022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Back Squat (3 3 3) 83% WOD: Metcon (AMRAP – Reps) 4 Rounds 3 AMRAP 6 Back Squats 135/95 10 Toes to Bar Max Wall Balls 20/14 Rest 1:00 Your score is the number of wall balls you do total in all 4 sets.

220630

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (3 3 3 ) 83% WoD: Metcon (AMRAP – Reps) 4 Rounds 3 AMRAP 6 Back Squats 185/125 10 Toes to Bar Max Wall Balls 20/14 Rest 1:00 Your score is the number of wall balls you do total in all 4 sets.

062922

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Red Light, Green Light (AMRAP – Rounds and Reps) 30 Min AMRAP 3 Strict Handstand Push-Up 7 Wall balls 3 Hang Power Cleans 155/105 7 Box Jump Overs 24/20 :30 On // :30 Off

220629

Verdant CrossFit, Verdant CrossFit North – CrossFit Red Light, Green Light (AMRAP – Rounds and Reps) 30 Min AMRAP 3 Strict Handstand Push-Up 7 Wall balls 3 Hang Power Cleans 155/105 7 Box Jump Overs 24/20 :30 On // :30 Off

220628

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 🏋️‍♀️TANK TOP TUESDAY🏋️‍♀️ WEAR A TANK TOP, TANK HOODIE IF YOU ARE XTRA BRO, CROP TANK, OR ANY OTHER TANK Deadlift (5 5 5 5) 4 x 5 @ 73% w/ 2:00 rest between sets INT: Metcon (Time) 4 Rounds 400M Run 12 Pull-Ups RX+ […]

0627022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Thruster (3 3 3) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 7 Thrusters 65/45 9 Handstand Push-Up 35 Double-Unders

220627

Verdant CrossFit, Verdant CrossFit North – CrossFit Thruster (3 3 3 ) Go from the rack try to do 3 x 3 @ 60% of your Front Squat Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 7 Thrusters 95/65 9 Handstand Push-Up 35 Double-Unders

220626

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) Ring Work

6/25/2022

Verdant CrossFit North – CrossFit Metcon WoD: Metcon (Time) Teams of 3 90 Thrusters (95/65)* 180 Cal Row** 60 Thruster (115/65)****Each member does 10 thrusters, one at a time, doesn’t need to be unbroken **Each member of the team does 15 cal at a time ***5 reps at a time

220625

Verdant CrossFit – CrossFit Deadlift (6 6 6) do 3 x 6 @ 60% WoD: Metcon (Time) Interval Weight Training *goal is to sprint your bike and then do your barbell unbroken 4 Rounds 20/16 Fan Bike 10 Deadlift 155/105 Rest 2:00 Metcon Metcon (No Measure) After you finish the WoD- Do 60 Push-Ups and […]