Category: Uncategorized

190606

Verdant CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 15 Cal Row 20 Lunge to ham stretch 4 ea. scorpions 8 pass through Roll 5 Min 3 x 15 Gymnastics Crunch 3 x 8 ea. SL V Up Metcon (No Measure) 4 Rounds X Strict Pull Up (UB) 8-10 DB Push Press (UB) Metcon (Time) […]

190605

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 rounds 200m Run 8 reverse v up 8 reverse lunge on slider Metcon (Weight) Russian KBs Work on loud breathing pattern 2 x 50 reps unbroken 53/35 Metcon (Time) Chipper McDipper 50 Pull Ups 40 KB Deadlifts (inside legs) 53/35 30 KB Front Squats 20 KB S2O […]

190604

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 Rounds RKB x 15 8 KB Squat 8 KB DL 5 Good morning Pretend hang position to max height jump 3 x 4 Going from hang is a good idea if mobility is tough BB Power Cleans x 10 w/ no foot movement (you have to extend […]

190603

Verdant CrossFit – CrossFit Warm-up (No Measure) Lunge, Lunge to Hammie, Band Shuffles Row 500M PVC Squat Therapy Front Rack Drills 20 Air Squats 3 x 8 Front Squat w/ BB @ tempo Front Squat (4 4 4 ) 2 – 2 – X – 2 try to follow the pattern 3 x 4 @ […]

190601

Verdant CrossFit – CrossFit Warm-up (No Measure) Say happy birthday to Kevin! Metcon (Weight) 3 x 20 (total) Lunges w/ weight rest :60 Metcon (AMRAP – Reps) 3 Rounds 3:00 of work 500m row + Max Man makersreps is number of manmakers

190531

Verdant CrossFit – CrossFit Warm-up (No Measure) Run 400M Row 500M FAST PVC Clean and Jerk Warm Up Barbell Warm Up to slightly over CJ Muscle Up Clinic Metcon (AMRAP – Rounds and Reps) 13 Min AMRAP 3 Muscle-Ups 10 Full Clean and Jerk 135/95 Rx+ 185/125

190530

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll all the things 6:00 Run 400M PVC Pass Through + Stretching Landmine Press (6 6 6 6) kneeling landmine press do all sets at the same weight 4 x 6 ea. arm rest :75 between sets Supine DB Row (6 6 6 6) Lay on bench on […]

190529

Verdant CrossFit – CrossFit Warm-up (No Measure) 600m Run Lunges, Twists, Dynamic Stretches KB Deadlifts inside legs and outside legs KB Push Press Jefferson Curls Cubans and Y’s SB Thruster (3 3 3 3 ) 4 attempts to work to heavy triple, record any double you make! Partner(ish) March (Time) This can be done individually […]

190528

Verdant CrossFit – CrossFit Warm-up (No Measure) 1000m Row (increase pace while maintaining cadence through 1000m) Banded Shuffle, Banded Psoas Activator Dynamic Hamstring Stretches Reverse V Ups Granite Games 1 (Time) 30 Box Jump Over 24/20 25 Deadlifts 225/145 20 Bar Facing Burpees rx+ = 255/165 and 30/24this is a true sprint, goal is under […]

Murph Memorial Day!

Verdant CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Murph […]