WoD Blog

190426

Verdant CrossFit – CrossFit Warm-up (No Measure) Plate Jumps Double Unders Practice Learn Double KB Deadlift, Clean, Snatch, OH Pressing Work to heavier than WoD Weight Metcon (AMRAP – Reps) 12 Min AMRAP 40 DBUs 2 KB DL 53/35 2 KB FSQ 2 KB Hang to OH increase reps by 2 each round

190425

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll Out 8 Min Stretch: Couch, T-Spine Ground Hollow and Superman Progression x 3 Stalder Leg Lift in Pike x 20 reps every minute for 5 minute Metcon (No Measure) Back to Basics Week 2 False Grip Hang 6 x :05//:05 Ring Arch to Hollow 6 x 5 […]

190424

Verdant CrossFit – CrossFit Warm-up (No Measure) Row 750M Hollow and Superman on ground x 3 Rig Arch to Hollow Practice Kipping Pull Up Practice Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP “Cindy” 5 Pull Ups 10 Push Ups 15 Air squats4 more minutes than last week. Weighted Pull-ups (3 3 3 3) […]

190423

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Deadlift (4 4 4 ) build to 3 x 4 at 78% Metcon (Time) 4 Rounds 15/12 Cal Bike 10 Deadlift 185/125 rest :60Interval weight training – meant to be done as fast as possible with no resting during the round

190422

Verdant CrossFit – CrossFit Warm-up (No Measure) 600M Run Squat therapy 20 Jumping Air squats Good Morning x 10 5 Sorensons Front Rack Drills Front Squat Muscle Clean x 10 No foot movement full clean x 10 Full Clean w/ feet x 10 Squat Clean (3 3 3) NOT unbroken 70, 75, 80, 80% Metcon […]

190421

Verdant CrossFit – CrossFit Metcon (No Measure) Back to Basics #2 Top Ring Hold 10 x :08/:05 Bottom Ring Hld 10 x :05/:05 Top Ring Swing 8 x 5 False Grip Hold on Rings 8 x :08/:08 Metcon (No Measure) 15 EMOM 1. 10 Burpees to bar 2. 10 Toes to Bar 3. 10 HSPUs

190420

Verdant CrossFit – CrossFit Deadlift (4 4 4 4) 4 Min EMOM – all at ~75% Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

190419

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Front Squat (3 3 3 3) 3 – 2 – X – 2 4 sets 60, 65, 70, 75% Metcon (Time) 120 Wall Balls 80 Toes to Bar for time, you can break up reps as you like

04182019

Verdant CrossFit – Verdant Lite Warm-up (No Measure) Stretch class at 8:15am & 12:00pm!

190418

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll Out 8 Min Stretch: 4 Min Pancake 2 Min/ea Couch Stretch 1 Min Frog Stretch Handstand Walk (X X X X X X) Practice for roughly 10 min Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Box HSPU (RX = straight legs with hands close to box) Between each se do 5 […]