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

Category: Uncategorized

CrossFit WOD, November 16, 2018

181116 Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups

CrossFit WOD, November 15, 2018

181115 Metcon (Time) Superset 5 times Pull Up Hang 5 x (?) T-Spine Stretch 1:00 click RX if you hold in hollow for :30 each time

CrossFit WOD, November 14, 2018

181114 Metcon (Time) 21-15-9 reps for time of: Overhead squats Box jumps Men: 135-lb. OHS, 30-in. box Women: 95-lb. OHS, 24-in. box

CrossFit WOD, November 13, 2018

181113 Metcon (Time) 10 Min Time Cap 2000/1750 M Row when you finish go immediately into WoD 2 Metcon (AMRAP – Reps) Max Devil Press in time remaining 50/35

CrossFit WOD, November 12, 2018

Coach David Diktakis Day! Warm-up Warm up It’s not David’s birthday, but he is moving back to California. We will miss him! Coach David Diktakis (Time) 2 Rounds Power Clean 165/115 Bar Muscle Up 5/3 3 Rounds 50 Double Unders 10 Deadlifts 225/155 2 Rounds Power Clean 165/115 Bar Muscle Up 5/3

CrossFit WOD, November 11, 2018

181111 Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq.…
Read more

CrossFit WOD, November 9, 2018

181109 Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 10 Dumbbell Thruster 10 Burpee 10 Pull Up

CrossFit WOD, November 8, 2018

181108 Warm-up 5 Min Roll 400M Run Partner Squat Positioning and Tech Air Squats Front Rack Drill Front Squat (5 5 5 ) 70 75 80 Metcon (Time) 30 – 20 – 10 Front Squats 115/85 Hand Release Push Ups

CrossFit WOD, November 7, 2018

181107 Warm-up Row Technique 150 No Arms 150 No Legs 500 M Row Pacing Talk 3 x 100 @ 2k pace 2k Row (Time) Max Effort 2k Row Metcon (AMRAP – Reps) 3 Min Burpee Test

CrossFit WOD, November 6, 2018

181106 Warm-up Roll 5 minutes Run 600M 20 Airsquats 1:00 Bar Hang Bear Crawls XP Circles Metcon (Weight) 3 x 20 total walking lunges w/ KB on Chest Metcon (Time) 21-15-9 Dips Box Jumps 24/20 Wall Balls 20/14 don’t adjust rings and make sure your cords match