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

Month: February 2019

CrossFit WOD, February 18, 2019

190218 Warm-up CLean Warm Up Metcon (Time) 3-6-9-12-9-6-3 Pull Ups Hang Power Cleans (165/115) immediately into 40 Burpees over the Bar

CrossFit WOD, February 16, 2019

190216 Warm-up Run 800M? Working on Bar Muscle Ups (arch hollow swings, front lever pulls, reloading from the top down) DB Familiarity Metcon (AMRAP – Rounds and Reps) 12 Min 12 Lunges DB (one farmer, one OH) 5 Bar Muscle ups 15 DB Snatch* *note that most people can’t go from the ground without sacrificing…
Read more

CrossFit WOD, February 15, 2019

190215 Warm-up Warm Up we are going to do whichever sounds worse for you to do 5k Row (Time) Max Effort 5k Row 5k Run (Time) Max Effort 5k Run Back Squat (20) rest 5 min then do 20 rep back squat at roughly 50-70%

CrossFit WOD, February 14, 2019

190214 Warm-up ROW/RUN 5 min Roll, 8 min mobs Metcon (Time) 5 rounds for time of: 1-minute handstand hold 21 toes-to-bars RX= Facing Wall. RX+ = Free-standing you might need a phone to look at your time in the HS Hold

CrossFit WOD, February 13, 2019

190213 Warm-up Warm up Time Cap 40 Min Metcon (Time) 3 rounds for time of: 1,000-meter row 5 rounds of Cindy 1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats. this a lot like others we’ve done recently. Let’s have some fun!

CrossFit WOD, February 12, 2019

190212 Warm-up Monster Walk Tabata Air Squats Front Squat (3 3 3 3 ) 70, 75, 80, 85 Metcon (Time) 3 Rounds 50 Wallballs 20/14 10 Burpee Pull Ups

CrossFit WOD, February 11, 2019

190211 Warm-up Warm Up Metcon (Time) 3 Rounds 100′ Front Rack SB Lunges 10 Sandbag Squats

CrossFit WOD, February 9, 2019

190209 Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

CrossFit WOD, February 8, 2019

190208 Warm-up Warm up Clean and Jerk (5 5 5 5) work up to 5 at 70% Metcon (Time) 21 Cleans 155/115 35 Hand Release Push Ups 15 Cleans 155/115 25 Hand Release Push Ups 9 Cleans 155/115 15 Hand Release Push Ups

CrossFit WOD, February 7, 2019

190207 Warm-up 8 Min Rolling 500M Row Warm up Strict Toes-To-Bar (1 1 1 1) Strict Muscle-Up (1 1 1 1) Strict Chin-Ups (1 1 1 1) do chin ups if we don’t have MUs or do Ring pull ups Strict Dip (1 1 1 1) Strict HSPU (1 1 1 1) the whole goal…
Read more