WoD Blog


Verdant CrossFit – Verdant Lite Warm-up Warm-up (No Measure) Line Drills – Lunge & Reach – Inch Worm – Bear Crawl – Over Under Lateral Steps – Crab Walk Then, 5 Kang Squats 10 Chinese Squats 5 Stationary Lunge each 10 Ring Scap Rows 10 Ring Rows (palms down, pull to sternum) :30 Hollow Hang […]


Verdant CrossFit – CrossFit Warm-up (No Measure) 750m row Increase every 250m 20 warm up air squats and then 15 perfect air squats Front rack warm up Post FSQ pull up warm up Front Squat (3 3 3 3) Start at 60% and if possible increase 3 – 2 – X – 2 three down, […]


Verdant CrossFit – CrossFit Warm-up (No Measure) Run 400M Banded Good morning, Inch Worms, Cossack Squats, Sumo Good mornings RKBs PVC/BB DL Practice Deadlift (3 3 3 3) 70, 75, 80, 85 Metcon (Time) 15 – 12 – 9 Deadlift 275/180 Bar Facing Burpeethis is meant to be a sprint, DLs don’t need to be […]


Verdant CrossFit – Verdant Lite Warm-up Warm-up (No Measure) With PVC – Pass Thrus, Circles, Twist – Goodmorning, Windmill, Stagger RDL – SL V-Up, Reclined Jefferson Curl Weightlifting Metcon (No Measure) 3 Rounds for Quality Tuck Up x10 Windmill x5 each SL Hip Thrust x8 each*Lay all the way flat on ground between each tuck […]


Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up 400M Run Skips, High Knees, Running Drills Squat Warm Up T-Spine Warm Up Snatch/Clean–>OHS Strategy Overhead Squat (5 5 5) from ground* if overhead squats aren’t a good idea we can always do front squats, back squats, goblet squats etc. don’t use it as an excuse […]


Verdant CrossFit – CrossFit Warm-up (No Measure) Roll trouble areas 10Min Run 800m Do Intervals Stretch with class post intervals! Metcon (Time) Assault Bike/Row Intervals 6 Rounds Row 350M Bike 18/15 Cal rest 2:00 Metcon (No Measure) Stretch out! This is your active recovery!


Verdant CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 20 Walking Lunges 20 Calf Raises 400M Run 5 Min Jump Rope Work or Practice PVC OH Stretching PVC Push Jerk Push Jerk (5 5 5) Metcon (Time) 4 Rounds 65 Double-Under 10 Push Jerk 155/115 rest :90


Verdant CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 6 Rounds Tabata Air squat Banded Shuffle Banded Press, T-spine openers, Pressing warm ups Practice SB Cleans Learn SB Thruster Practice SB Thruster SB Thruster (3) work to heavy 3 Metcon (Time) 21 – 15 – 9 SB Thrusters Toes to Bar we have a […]

Nutrition Programs at Verdant

Over the past 6 months we have been debating how to bring a codified, realistic, and holistic nutrition system to Verdant. There are a lot of good programs out there and, understandably, they all have a slightly different take on nutrition. We actually have had Verdant members use all of the major and popular programs […]

Let’s Talk Nutrition

The following is packet of easy-to-follow ideas that we think will dramatically help your overall health, fitness, and weight loss. We do nutritional planning that goes DRAMATICALLY deeper than this, but that does have an additional cost. We don’t do meal plans, why? No one sticks with meal plans for more than a month or […]