WoD Blog

Parents and CrossFit

The Workout Situation with Parents I opened Verdant CrossFit in 2014. Before that I competed every weekend from 7th grade through all four years of college. In that time, I can’t remember a single time that my parents went to the gym, lifted weights, or “worked out”. That being said, my father will tell you […]

190516

Verdant CrossFit – CrossFit Warm-up (No Measure) Line Drills + Dynamic Stretching Hollow + Super man on Floor 4 sets 4 sets of Planche Hold (or plank) 4 Sets X Strict T2B (Keep chin tucked) L-Sit (1) 4:00 to Accumulate as much time as possible Plan on Holding Tuck Position Metcon (Time) 2 Rounds 200M […]

190515

Verdant CrossFit – CrossFit Warm-up (No Measure) 400M Run Warm Up – focusing on Monday’s Work if possible 3 Rounds 5 Push Ups 10 Scap Push Ups 8 Reverse V Ups 8 Cubans Bench Press (8 8 8 8 ) close grip only sets of 8 gradually increasing weight Bent Over Row (8 8 8 […]

190514

Verdant CrossFit – CrossFit Warm-up (No Measure) Row 650 – think of the DL while you row Inch Worms Banded Good Morning PVC DL Work (Heels, Shoulders, Lower Lumbar) PVC Sumo DL HP after DL Deadlift (8 6 4 4 ) 8 DLs @ 65% 6 DLS @ 75% 4 DLs @ 80% x 2 […]

190513

Verdant CrossFit – CrossFit () Metcon (Time) 6 x 200m Run :45 rest Not a sprint, working on mechanics and trying to hit mile pace per run. Metcon (Time) 800m Run 100 Air squats 75 Push Ups 50 Pull Ups 800m Run no partitioning

190511

Verdant CrossFit – CrossFit Warm-up (No Measure) 750M Row Banded Shuffle PVC Warm Ups as a class take 3 attempts after a 6 min warm up. 6 EMOM 3 Snatches 3 Clean and Jerks Snatch (1) Clean and Jerk (1) Metcon (Time) 30 Clean and Jerk 135/95 30 Snatchpower or full, up to you

190510

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 Rounds of warm up (increase speed) Row 250M 8 Reverse V – Ups 8 Push Ups or 5 Floor HSPU HSPU work, find lunge weight or scale Metcon (AMRAP – Rounds and Reps) 22 Min AMRAP Row 500M 20 Lunge 1 Arm OH 70/53 14 Hand Stand […]

190509

Verdant CrossFit – CrossFit Warm-up (No Measure) 400M Run 35/26 RKBs for :90 53/35 RKBs for :60 Roll the things 5:00 Static Stretch no holds longer than :60 (10:00 total) Metcon (No Measure) Back to Basics #4 30 Lunge to HS 40 HS Shoulder Taps 3:00 Handstand Hold Ring Hold Top 5 x :12//:10 Top […]

190508

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Front Squat (3 3 3 3) 4 Sets of Tempo Front Squats try all sets at 70% 2-2-X-2 Metcon (Time) Time to Sprint: 28 Thrusters KB 53/35 30 Burpees to Bar

190507

Verdant CrossFit – CrossFit KB Strict Press (6 6 6 6) work to heaviest 6 on each arm possible Metcon (Time) 4 Rounds 100M SB Carry (Heavy) 5 Bar Muscle Ups or 5 Muscle Ups 10 SB Push Press (Light)