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CrossFit – Wed, Dec 7

Announcements Happy Birthday Joseph DiFidi!!! Happy Birthday Sean Cook!!! Verdant CrossFit – CrossFit Push Jerk (3 3 3 3 @ 70, 75, 80, 85, ) WoD (Time) 20 – 15 – 10 – 5 Shoulder to Overhead 95/65 Toes to Bar50 reps of each movement try to control your speed at the outset, but go […]

CrossFit – Tue, Dec 6

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (Tempo Front Squat 3 x 4 @ 70%, ) 3 – 2 – x – 2 Metcon (AMRAP – Rounds and Reps) 5 Rounds AMRAP 3 15 Wallballs 20/14 10 Pull-Ups 5 Burpees to Bar Rest 1:00Continue where you stopped.

CrossFit – Mon, Dec 5

Verdant CrossFit, Verdant CrossFit North – CrossFit Muscle Snatch (3 x 3 @ 35%) Power Snatch (2 x 3 @ 70%, 2 x 3 @ 75%) Metcon (AMRAP – Rounds and Reps) AMRAP 12 1 squat snatch 135/95 3 clean and jerks 30 double-unders Core Challenge Week 5 Workout 1 (Checkmark) 2 rounds: 16-20 Leg […]

CrossFit Lite – Sun, Dec 4

Verdant CrossFit – CrossFit Lite Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 7 handstand push-ups 1 rope climb, 15 ft. RX+ = SHSPUScale to allow for quick and unbroken sets for the entire workout. The sets are intentionally small to avoid failure. Shoot for 1 round […]

CrossFit – Sun, Dec 4

Verdant CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 7 handstand push-ups 1 rope climb, 15 ft. RX+ = SHSPUScale to allow for quick and unbroken sets for the entire workout. The sets are intentionally small to avoid failure. Shoot for 1 round per […]

CrossFit – Sat, Dec 3

Verdant CrossFit North – CrossFit WoD: Metcon (Time) PARTNER WOD 200 Calorie Echo Bike 50 Devil’s Press 50/35 400m Farmer Carry 50/35

CrossFit Lite – Sat, Dec 3

Verdant CrossFit – CrossFit Lite Partner Worm WoD (Time) Worm Based Workout: 3 Rounds 50′ Walking Lunge w/ Worm 30 Synchro Wall Ball 20/14 (use two wall balls) 24 Worm Push PressWorms are designed for two people. Red Worms are HEAVY. For teams that cannot use a worm, use two sandbags! Push Press (5 5 […]

CrossFit – Sat, Dec 3

Verdant CrossFit – CrossFit Push Press (5 5 5 5 @ 75%) Partner Worm WoD (Time) Worm Based Workout: 3 Rounds 50′ Walking Lunge w/ Worm 30 Synchro Wall Ball 20/14 (use two wall balls) 24 Worm Push PressWorms are designed for two people. Red Worms are HEAVY. For teams that cannot use a worm, […]

CrossFit Lite – Fri, Dec 2

Announcements Happy Birthday Daniel Johnson!!! Verdant CrossFit – CrossFit Lite Clean and Jerk (Work to 3 reps at 88%) Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between […]

CrossFit – Fri, Dec 2

Announcements Happy Birthday Daniel Johnson!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (Work to 3 reps at 88%) Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as […]