WoD Blog

190701

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Linear Progression Week #3 (Weight) 1xKB Linear Progression Week #3 33 Reps every 3 Minutes 2 total sets per arm for a total of 12 minutes Alexandre Dumas (Time) 4 Rounds 4 SB Cleans 140/100lbs 8 Toes to Bar 16 Pull ups 100′ SB Carry 140/100lbsthis […]

190629

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Push Jerk (3 3 3 ) 75, 80 ,85 Snatch and Press (Time) 80 DB Snatch, 100 / 70 lb. 40 Strict HSPU M/F Pairs

190628

Verdant CrossFit – CrossFit Warm-up (No Measure) 150M Row no Arms 100M Row No Legs 500M Slow Row 250M Fast Row 20 Walking Lunges Ground Hollow and Arch 3 Sets Reverse Lunges (6 6 6) 50% backsquat 3 each side Because (Time) 42-30-18 Cal Row 21-15-9 T2B 100’ walking lunge after each round 50/35 dbs

190627

Verdant CrossFit – CrossFit Warm-up (No Measure) 6 Min Roll Banded Shoulder Distractions (three different positions) :30 600M Run 2 Rounds 8 Cossack Squats 8 Good Morning Metcon (No Measure) Adult Play Time: 2 Rounds – 15 min cutoff 30 Lunge to Handstand (alt legs) 20 Candlestick Roll Up w/ medball or without (or try […]

190626

Verdant CrossFit – CrossFit Warm-up (No Measure) 750M Row Squat Therapy 25 Air Squats Front Rack Stretches Front Squat (3) work to 3 reps at 90% make sure to cool down after the workout! Radmar: Rad Dad (AMRAP – Rounds and Reps) Our dear friend and long time member, Radmar Jao is leaving Boise. We […]

190625

Verdant CrossFit – CrossFit Warm-up (No Measure) 500M Row 2 Rounds 20 RKBs 8 PVC Pass Through 5 Seated against wall Cubans 10 OHS Power Snatch Demo and Practice Power Snatch (4 4 4) 3 sets of 4 reps at 80% – done in singles, no need to do unbroken Isabel (Time) For Time: 30 […]

190624

Verdant CrossFit – CrossFit Warm-up (No Measure) 400m Run Partner Ham Resist Drills 15 ea. Wall Ham Pull x 15 ea. Jump Rope Drills: Jog in place w/ rope Run w/ Rope Engine Intervals (Time) 4 Rounds In 5:00 do the following 200M Run 250 M Row 12/10 Cal Bike Back Squat (20 Rep) load […]

190622

Verdant CrossFit – CrossFit Deadlift (5) 4 EMOM above WoD weight 5 reps/minute Team Mule (Time) 21-15-9 Synchronized Deadlift, 315 / 225 lb. Synchronized Burpee Pull Up M/M F/F pairs Rogue Invitational WoDWoD Weight Needs to be something you can rep without form breakdown

190621

Verdant CrossFit – CrossFit Power Clean (3 + 3) hang power clean + push jerk is the goal for today 3 hang power cleans then 3 push jerk without dropping at same weight 3 sets @ 85% Barbell All Day (Time) 8 Rounds 8 Hang Power Clean 75/55 8 Thruster 8 Push Jerk Rx+ 115/85

190620

Verdant CrossFit – CrossFit Warm-up (No Measure) Smash some sore spots for 5 Min 400M Run 3 Rounds (we started at 15 then went to 18, scale accordingly pls) 20 Gymnastics Crunch 20 SL T2B Metcon (No Measure) Building Strength on Rings: 6 x Low Ring Plank Hold :20/:10 6 x High Ring Top Hold […]