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

WOD Blog

CrossFit WOD, February 6, 2019

190206 Z Press (8 8 8 8 ) we are going to do this a little differently so don’t be alarmed! Yates Row (8 8 8 8 ) supine row with latissimus dorsi

CrossFit WOD, February 5, 2019

190205 Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit WOD, February 4, 2019

190204 Sandbag G2OS (5 5 5 5 5) Sandbag Ground to over the shoulder learning a new movement today. forget what you do with the barbell. work up to the best 5 rep you can perform StrongFit Special (AMRAP – Rounds) 4 Min AMRAP 4 Sandbag Squats 40′ Sandbag Carry *shoot to go unbroken **RX…
Read more

CrossFit WOD, February 2, 2019

190202 Warm-up 3 Rounds 200M Run 5 PVC Pass Through 10 PVC Good Morning 10 PVC Backsquat … Squat Warm Up 1 & 1/4 Squat (3 3 3 3 ) work up to one set of 3 at 75-85% Metcon (Time) 3 Rounds 50 Wall Balls 10 Burpee Pull Ups

CrossFit WOD, February 1, 2019

190201 Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP Overhead Walking Lunge x 50ft. (Right arm) T2B x 8 BMU x 4 Overhead Walking Lunge x 50ft. (Left Arm) C2B Pull Up x 12

CrossFit WOD, January 31, 2019

190131 Warm-up Warm Up Before work out do 10 reps with 50% weight as fast as possible Clean and Jerk (3 3 3) these are NOT unbroken work up to 3 sets ALL at 70% Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

CrossFit WOD, January 30, 2019

190130 Warm-up Roll 10 Min Stretch Glutes and Hammies Stretch Pecs and Shoulders Metcon (Weight) 5 Supersets Parallette Hold X Side Lunge x 6/ea. Hold on parallel bars as long as possible each round. Side lunge back to center while holding KB. record weight used Metcon NFT 2 Rounds Hand Stand Hold :45 4 Turkish…
Read more

CrossFit WOD, January 29, 2019

190129 Metcon (Time) 10 strict pull-ups 20 push-ups 30 squats Row 2,000 m 15 strict pull-ups 30 push-ups 45 squats Row 1,000 m 20 strict pull-ups 40 push-ups 60 squats Row 500 m Time Cap 40:00

CrossFit WOD, January 28, 2019

190128 Sandbag G2OS (5 5 5 5 5) Sandbag Ground to over the shoulder learning a new movement today. forget what you do with the barbell. work up to the best 5 rep you can perform StrongFit Special (AMRAP – Rounds) 4 Min AMRAP 4 Sandbag Squats 40′ Sandbag Carry *shoot to go unbroken **RX…
Read more

CrossFit WOD, January 26, 2019

190126 Back Squat (5 5 5 5 ) 70, 75, 75, 85 Metcon (Time) 3 Rounds Row 500M 20 Toes to Bar 3/2 Wall Walk