WoD Blog

Your Training Age: What It Is and Why It Matters

Written by Cassie Smith I know this might seem like a really obvious idea, but I’m going to talk about it anyway: Being good at anything takes time. Since we all have CrossFit in common, I’ll use that as the thing. CrossFit is unique in that it requires substantial ability in a variety of skills. […]

190618

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll Out Hammies/Butts from yesterday 5 min 2 Rounds 10 Banded Pull Aparts 10 Banded Press 10 Banded Face Pulls 400M Run Bear Crawls Bench Press (5 5 5 5 5) 5 x 5 @ 70-75% Bent Over Row (8 8 8 8 8) use KB for this, […]

190617

Verdant CrossFit – CrossFit 1xKB LP Week 2 (Weight) 12 Total Minutes *USE THE SAME WEIGHT AS LAST WEEK Every Min 12 Reps per arm for 2 mins (ie 24 reps on one arm every 2 min)Snatches, if we did RKBs and want to try Snatch we have a 2 bad rep maximum Old Country […]

190615

Verdant CrossFit – CrossFit Rope Climb 10 Min Rope Climb Learning and Practicing 1. Wrap Technique 2. J Hook Metcon (Time) Pair WoD 8 Rope Climbs 25 Clean and Jerk SB 8 Rope Climbs 25 Thrusters 8 Rope Climbs

190614

Verdant CrossFit – CrossFit Warm-up (No Measure) There are minor and slight variations to the warm up and then will be on the board. You get to CHOOSE which Fran is your Fran this Friday! Cluster (2 2 2) Squat Clean + Thrusterwork to a heavy 2 rep – 1 clean + 2 Thrusters Fran […]

190613

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up: Line Drills 6 Min Roll 5 Min Set Up Low Rings 4 Rounds each :05//:05 Top of Ring Hold :05//:05 Bottom Ring Hold 5 Top of Ring Swings 3 Rounds 18 Gymnastics Crunch 18 SL V Ups Metcon (AMRAP – Reps) Ring Complex: Once ever :90 […]

190612

Verdant CrossFit – CrossFit Warm-up (No Measure) 5 Min Smash Quads and Hammies 400M Run PVC Pass Through, Shoulder Press, Push Press 2 Rounds 4 cossack squats ea. 8 Sumo Squat 4 scorpions ea. BB Push Press Warm Up Push Press (10 10 10 ) work to a heavy 10 rep push press w/ barbell […]

190611

Verdant CrossFit – CrossFit Warm-up (No Measure) Row 500M 2 Rounds 12 Walking Lunge to hamstring stretch 10 banded good morning 4 ea. cossack squat What is the KB Linear Progression? KB warm Up SB Demo 1xKB LP #1 (Weight) Kettlebell Linear Progression Snatch Progression = RKBs 13 Reps every minute for 10 minutes. If […]

190610

Verdant CrossFit – CrossFit Warm-up (No Measure) PVC Stretches, Push Press 4 Rounds of Tabata Air Squat Partner OHS Test OHS Work and Positioning Practice Floor to OHS Overhead Squat (6 6 6 ) This is intended to be more of a warm up than strength Work up to 3 sets of 6 above workout […]

190607

Verdant CrossFit – CrossFit Warm-up (No Measure) 400M Run Cubans + Ys PVC Squat Therapy 20 Air Squats Medball Clean Work Grindin’ the Minutes (AMRAP – Rounds and Reps) Grindin’ the Minutes 22 Min AMRAP 200M Run 200M Farmer Carry 70/53 30 Wall Balls 20/14 15 Medball Clean Buy: Metcon (AMRAP – Reps) Buy In: […]