WoD Blog

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 […]

190417

Verdant CrossFit – CrossFit Warm-up (No Measure) 400m run 500m row Push Up practice Power clean demo This workout is for two members who have been with us a long time, since the beginning and are moving out of state. Power Clean (3 3 3) Work up to 3 sets above workout weight Pooles Are […]

04172019

Verdant CrossFit – Verdant Lite Warm-up Warm-up (No Measure) Stretch Out Then, 2 Rounds: 10 alt. Groiners 10 easy, stretchy Cobra lifts (backbend from lying prone) 10 alt. Bird Dog from Quadruped 10 Half Burpees (plank only no pushup) 10 Sumo Squats Weightlifting Sumo Deadlift (4×10) Use BB or KBs. Maintain same weight across all […]

190416

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 Rounds Bike 10 Cal 10 KB Deadlift 15 RKBs 50′ Goblet Carry Work to heaviest weight possible in strength and then decide what to use for workout. Sandbag Carry (1) 200′ Sandbag Carrywork to heavy single carry Metcon (Time) 5 Rounds 20/15 Calorie Bike 3 x Down […]