528 S Americana Blvd, Boise, ID 83702
208.639.0740
basile@verdantfit.com

Month: September 2018

CrossFit WOD, September 29, 2018

180929 Warm-up Run 600M Squat Warm Up PVC Stretching Barbell Warm up Metcon (Weight) Take 9 Minutes (and only 9 minutes) to build to heaviest snatch possible. Scale to Power Snatch or Hang Powersnatch. If unable to snatch we will work on kettlebell swing instead. Metcon (Time) Time to team up!! Teams of 3 5000…
Read more

CrossFit WOD, September 28, 2018

180928 Hang Clean (2 2 2 ) 70, 75, 80 Split Jerk (2 2 2 ) 70, 75, 80 Metcon (AMRAP – Reps) 11 Min AMRAP 65/56 Cal Row 35 Hang Clean (135/95) 35 Toe to Bar 35 Jerk (135/95)

CrossFit WOD, September 27, 2018

180927 Warm-up Line drills + jog back Zombie Walk Lunge to ham stretch Sideways bear crawl Spider man Crawl, spider man crawl backwards 4 x Sexy Bear

CrossFit WOD, September 26, 2018

180926 Warm-up Yep Reverse Lunges (4 4 4 4) 4 ea. leg be aware of what leg is your weak leg no more than 65% of squat Metcon (Time) KB Push Press 70/53 KB Pistol 35/26 40-30-20 30-20-10 each number is a total do all on one arm before switching

CrossFit WOD, September 25, 2018

180925 Warm-up 3 Rounds Bottom up KB OH Walk 30′ ea. Kneeling KB Press x 8 ea. Bar Arch to Hollow x 8 Overhead Squat (8 8 8 8) 60%, 65%, 65%, 70% Metcon (AMRAP – Rounds) 15 Min AMRAP 12 Pull Up 200M Run 12 Overhead Squats 105/75

CrossFit WOD, September 24, 2018

180924 Warm-up 400M Run Pass Through (5 regular, 5 supinated) 15 Strict Press, 15 Push Press PVC 4 sets of Hollow –>Arch on ground 5 Inch Worm, 20′ Crab Walk Ring Dips (x x x x x x ) strict ring dips 6 sets Metcon (Time) 8 Rounds 8 Burpee Box Jump 8 Strict Box…
Read more

CrossFit WOD, September 22, 2018

180922 Metcon Get out and enjoy the weekend! We have a crossfit gymnastics cert at the gym this weekend and fitone is in the park!

CrossFit WOD, September 21, 2018

180921 Warm-up "So much skill, so much modification. So much winning." – Charlie Sheehan Hang Power Clean (4 4 4 4) 60, 65, 70, 85 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 8 Bar Muscle Ups 8 Hang Power Cleans 175/115 8 Front Squat (same weight*)

CrossFit WOD, September 20, 2018

180920 Warm-up 400M Run 5:00 Free Stretch and Roll 3 Rounds KB + Roller T-Spine 1:00 Banded Lat Stretch 1:00ea. Pancake 1:00 Metcon (Time) 15 EMOM: 1. 3-10 Kipping Pull Up 2. 10-15 V-Up with PVC 3. 3-10 Strict Dip to record just enter 15 and then either click RX or make a note of…
Read more

CrossFit WOD, September 19, 2018

180919 Metcon (Time) 3 rounds for time of: Run 400 meters 10 shoulder-to-overheads Rx+ Men: 185 lb. Women: 125 lb. Rx Men: 135 lb. Women: 95 lb. Scale Men: 95 lb. Women: 65 lb.