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

CrossFit WOD, June 4, 2018

CrossFit WOD, June 4, 2018

   Uncategorized    June 4, 2018  |  0
180604

Warm-up
Row 500M
Banded Shuffle, Inch Worms, Airsquats
Demo and practice BSQ w/ PVC

after BSQ demo and practice Clean

Back Squat (5 5 5 )
60, 65, 70
*deloading this week
Metcon (Time)
5 Rounds
15/12 Cal Row
10 Squat Cleans (135/95)
rest 3:00

*go all out on each round

WoD
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 with Partner GHR
CrossFit Baseline (Time)
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Get In Touch

WOD

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 with Partner GHR
CrossFit Baseline (Time)
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Upcoming classes

  • CrossFitThursday, 4:15 pm - 5:15 pm
  • Teen Sports and Conditioning ProgramThursday, 4:15 pm - 5:15 pm
  • Personal TrainingThursday, 5:00 pm - 5:30 pm
  • CrossFitThursday, 5:15 pm - 6:15 pm
  • CrossFitThursday, 6:15 pm - 7:15 pm
  • CrossFitFriday, 5:15 am - 6:15 am
  • Personal TrainingFriday, 5:15 am - 6:45 am
  • CrossFitFriday, 6:15 am - 7:15 am
  • Personal TrainingFriday, 7:00 am - 8:00 am
  • CrossFitFriday, 7:15 am - 8:15 am
  • CrossFitFriday, 8:15 am - 9:15 am
  • Verdant Group Fitness AcademyFriday, 8:30 am - 9:30 am
  • CrossFitFriday, 9:15 am - 10:15 am
  • Personal TrainingFriday, 9:30 am - 10:30 am
  • CrossFitFriday, 11:00 am - 12:00 pm
  • Verdant Group Fitness AcademyFriday, 11:30 am - 12:30 pm
  • CrossFitFriday, 12:00 pm - 1:00 pm
  • Personal TrainingFriday, 3:30 pm - 4:30 pm
  • CrossFitFriday, 4:15 pm - 5:15 pm
  • Verdant Group Fitness AcademyFriday, 4:30 pm - 5:30 pm
  • CrossFitFriday, 5:15 pm - 6:15 pm
  • CrossFitFriday, 6:15 pm - 7:15 pm
  • CrossFitSaturday, 9:00 am - 10:00 am
  • Personal TrainingSaturday, 9:00 am - 10:00 am
  • CrossFitSaturday, 10:00 am - 11:00 am

© 2018 Verdant CrossFit. Built by Mirko Ivancic.