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basile@verdantfit.com

Month: June 2018

CrossFit WOD, June 30, 2018

180630 Metcon (Time) 20MIN TIME CAP 150 Double Unders 75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb) 50 Dumbbell Thrusters (50lb/35lb) 75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb) 150 Double Unders Men use 50-lb. dumbbell Women use 35-lb. dumbbell

CrossFit WOD, June 29, 2018

180629 Warm-up Warm up Metcon (3 Rounds for reps) 3 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From 2:00-3:00, push jerks (65lbs) From 3:00-4:00, pull-ups From 4:00-5:00, hang squat cleans (65)

CrossFit WOD, June 28, 2018

180628 Warm-up Nasty Chipper Warm Up Metcon (Time) To be done with a partner: 2 Mile Run (only run in 400M increments) 200 Double Unders 100 Push Ups 100 Wallballs one partner works while the other rests

CrossFit WOD, June 27, 2018

180627 Warm-up DB Clean, DB Jerk Drills Metcon (Time) 10 DB Clean and Jerk 10 Burpees 200 M Run 10 DB Clean and Jerk 8 Burpees 200M Run etc. 5 total rounds, every round increase weight on DB CJ, burpee is to a height. Metcon 3 Rounds 6 ea banded side lunge 6 ea banded…
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CrossFit WOD, June 26, 2018

180626 Warm-up Row 1500 working on increasing 500M split every 500 until we get to 1K pace for final 500 do Tabata then do strength Tabata Calorie Row (Calories) 8 Rounds 20 ON 10 OFF Metcon Fun with Inversion 3 Rounds 20 HS Weight Transfers 10 Plank to Wall Hold 3 Plate HS Wall Walks…
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CrossFit WOD, June 25, 2018

180625 Warm-up 750M Row Banded Shuffle High Jumps Banded Squat Let’s get super crossfitty today!, CrossFit jerseys encouraged. Metcon (3 Rounds for reps) 2 rounds Power Clean x 5 (205/135) Back Squat (from ground) x 10 Row 10/7 Cals Rest 3:00 X 3 sets

CrossFit WOD, June 23, 2018

180623 Warm-up Hollow Rocks 5 x 12 Turkish Get Up 5 x 4 Metcon (Time) 8MIN TIME CAP 3-6-9-12-9-6-3 Hang Squat Clean (135lb/95lb) Bar Facing Burpee Men use 135-lb. barbell Women use 95-lb. barbell

CrossFit WOD, June 22, 2018

180622 Warm-up 400M Run Air squats Unweighted Cubans, Ts, Is PVC Warm Up – PCL, FSQ, PJ Power Clean (3 3 3 3) 65%, 70%, 75%, 78% 3 Power Clean after the final PCL do 2 front squats + 1 Push Jerk Metcon (Time) 3 Rounds 200M Run 12 Power Cleans + Push Jerk 135/95…
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CrossFit WOD, June 21, 2018

180621 Warm-up Rowling 100M x 3 ea. 10 Slider Reverse V Up 10 Slider Reverse Lunge, Side Lunge (if possible) 5 ea. cossack squats :30 Bar Hang x 2 10 Lat Pull Down, 10 Scap Pull Down Weighted Pull-ups (6 x 4) use the SAME weight for all pull ups – no shrimping! *superset this…
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CrossFit WOD, June 20, 2018

180620 Warm-up The Warm Up Metcon (Time) 30 Min EMOM: 1. 15 Box Jumps 2. 12 Toes to Bar 3. 18/16 Calorie Row 4. 18/13 Push Ups 5. Rest *enter 30 min for time but pay attention to RX or not