Announcements Happy Birthday Allyanna!!! Happy Birthday Bruce!!! Verdant CrossFit North – CrossFit Back Squat (70/5, 75/5, 80/5, 85/5) 85/5 is extremely hard! Metcon (Time) 75 Air Squats 50 Strict Pull-Ups 75 Air Squats 50 Hand Release Push-Ups
Announcements Happy Birthday Allyanna!!! Happy Birthday Bruce!!! Verdant CrossFit – CrossFit Back Squat (70/5, 75/5, 80/5, 85/5) 85/5 is extremely hard! Metcon (Time) 75 Air Squats 50 Strict Pull-Ups 75 Air Squats 50 Hand Release Push-Ups
Announcements Happy Birthday Coach Cass!!! Happy Birthday Abby F!!! Verdant CrossFit North – CrossFit Shoulder Press (5 5 5) Push Press (3 3 3) Push Jerk (1 1 1) Attempt a 1RM L Sit Pull-Ups (AMRAP – Reps) Shoulder press 5-5-5 reps Push press 3-3-3 reps Push jerk 1-1-1 reps Attempt to increase the weight […]
Announcements Happy Birthday Coach Cass!!! Happy Birthday Abby F!!! Verdant CrossFit – CrossFit Shoulder Press (5 5 5) Push Press (3 3 3) Push Jerk (1 1 1) Attempt a 1RM L Sit Pull-Ups (AMRAP – Reps) Shoulder press 5-5-5 reps Push press 3-3-3 reps Push jerk 1-1-1 reps Attempt to increase the weight after […]
Announcements Happy Birthday Louis!!! Happy Birthday Coach Cass!!! Happy Birthday Abby F!!! Verdant CrossFit – CrossFit PICK ONE (HSW OR CORE) Working for 15 min Handstand Walk (5-25′ increments) Work with a partner, by yourself, or against a wall The Challenge of Thompson (AMRAP – Rounds) Marshall Thompson Challenge: 4 Strict Knees to Elbow 4 […]
Announcements Happy birthday Matt P!!! Happy Birthday Louis!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (3 3 3 3 @ 80-90% ) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP Worm Clean and Jerk x 10 Synchro Toes to Bar x 10 Synchro Handstand Push-Up x 10 Every 3:00 do a 200m […]
Announcements Happy birthday Matt P!!! Verdant CrossFit, Verdant CrossFit North – CrossFit 1: Metcon (Time) 4 x 550/500m Row Rest 2:00Establish correct damper position before rowing. Work on controlling cadence vs pace. Back Squat (20 Reps @ 60-70% Do after Rowing)
Announcements Cornhole Tournament this weekend on Saturday! Bring your own boards! Starts at 3PM! Please sign up early so we can make the brackets! Verdant CrossFit, Verdant CrossFit North – CrossFit Strict Pull Up (Establish a 1RM) No Hip Movement, toes pointed, palms forward Strict Dip (Establish a 1RM. ) The biceps need to touch […]
Announcements HappyBirthday Trevor Grigg!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Clean (80/3, 85/3, 80/3) Spoiled Adhesive (Time) 30 Toes to Bar 60 Hang Squat Clean 96/65 30 Toes to Bar
Announcements Happy Birthday Carolyn!!! HappyBirthday Trevor Grigg!!! Verdant CrossFit – CrossFit Front Squat (5 5 5 @ 75%) Grainy Spackle (Time) 75 Wall Balls (30) then 8 Rounds 5 Dbl DB Deadlifts (50) 5 Hang Cleans 5 S2OH