WoD Blog

190711

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Metcon (No Measure) 3 Rounds Parallelette Hollow Tuck or V x ? P Bar Shoot Through x 8 P Planche Hold x ? Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 7/5 Bar Muscle Ups 20 Air Squats 15 Hand Release Push Ups

190710

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Build More Engine (Time) Row 6 Min (moderate pace) 3 Min (easy pace) 1 Min (fast pace) rest 2:00 min Run 5 Min (moderate pace) 3 Min(easy pace) 2 Min (harder pace) rest 2:00 min Row 500M Row (fast) rest 1:00 Run 400M (fast) Back Squat […]

190709

Verdant CrossFit – CrossFit Warm-up (No Measure) 800M run Deadlift Warm up 10 each Banded Good morning, Reverse Lunge, KB Deadlifts Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more […]

190708

Verdant CrossFit – CrossFit Linear Progression #4 (Weight) Linear Progression #4 50 Reps in 5 Min Reps 10 Min Total Use same weight as last three weeks Pull Hard (Time) 6 Rounds Sandbag Deadlift + 3 Squats Sandbag Deadlift + 2 Squats Sandbag Deadlift + 1 Squats 10 Chest to Bar Pull-Upthis can be scaled […]

190712

Verdant CrossFit – CrossFit Planche Progressions (No Measure) Frog Stand Lean Frog Stand Frog Stand Extend One Leg Frog Stand Tap One Foot Rocking Tuck Planche Plank to Tuck Planche Scap Push Up from Planche Planche Med Ball Tap Push Up to Tuck Prone to Push Up to Tuck Tuck Up to Handstand Tuck Planche […]

190706

Verdant CrossFit – CrossFit Warm-up (No Measure) 600M Run Line Drills – Lunges, Side Lunges, Skipping Active Hamstring Stretches – no long holds Safety Issues w/ Lunging SHSPU Drilling and Progressions Rope Work Reverse Lunges (4 4 4) 4 each leg 55% back squat This one is something (Time) 20 – 15 – 10 – […]

190705

Verdant CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 10 Scap Push Ups 5 Hand Release Push ups 4 Wall Y’s 8 T’s, 8 Cubans 2 x 8 Banded Bench Press Bench Press (3) work to heavy max triple How Many Rounds (AMRAP – Rounds and Reps) Every 2:00 20 Wallballs 20 DB Front Rack […]

190704

Verdant CrossFit – CrossFit Warm-up (No Measure) Jog down to greenbelt Running Drills do 1 mile run on greenbelt Job back to gym Warm up with movements for workout 1-Mile Run (Time) Max Effort 1-Mile Run 1776 (Time) 4 Rounds For Time 17 Deadlifts 135/95 7 Ring Muscle Ups 6 Thrusters (135/95 lb)

190703

Verdant CrossFit – CrossFit Warm-up (No Measure) 400M Run Banded Shuffles PVC Power Clean Warm up Plank discussion Power Clean (4 2 2 ) 70, 80, 90% Run then Hold (Time) 4 rounds for time of: 21 power cleans Run 400 m Plank hold for time equal to run time (if not all at once […]

190702

Verdant CrossFit – CrossFit Warm-up (No Measure) 500M Row 400M Run Lunge to Ham Stretch x 20 4 ea. cossack squat Terrible Tuesday (Distance) 8:00 Row rest 1:00 6:00 Bike rest 2:00 4:00 Row rest 1:00 2:00 Bike rest 1:00 1:00 Row 1:00 Bike Clock starts at 0 and ends at 27:00https://www.assaultfitness.com/blogs/news/training-for-regionals-workout-6-how-to-convert-miles-to-kilometers-on-the-assault-airbike Back Squat (10) […]