WOD-

As many rounds as possible in 20:00 of:

250m Row
20 Wall Balls 20#(14#) 10′(9′)
40 Double Unders

SPRINT-

6 Rounds for time of:
30(20) Calories on the bike
10 Kettlebell swings
6 Chest to bar pull ups

Check MBO for our Labor Day schedule tomorrow.  

WOD-

2 Rounds for time of:

10 Burpee Bar Muscle Ups

10 Burpee Toes-2-Bar

30 cal Row

WOD-

For Time:

100 Back Squats 135#(95#)

*Every minute on the minute including 3-2-1 go, perform:
5 Burpees

SPRINT-

In teams of 2, complete as many reps in 4:00 at each station of:

-10 Meter prowler pushes
-Wallballs
-Burpee pull ups
-Meters on the rower

*2:00 of rest between each station
**One person works and one person rests

This coming Monday is Labor Day and we will have an abridged schedule.  Normally we’d only have one or two classes, but due to the limit on class size, we will have 4 classes.  Please sign up in MBO.  If you have a Sprint membership and would like to come to one of the classes, please email eric@crossfitverve.com and I can get you signed up.  

WOD-

As many rounds as possible in 12:00 of:

10 Kettlebell Deadlift Right
10 Kettlebell Swings
10 Kettlebell Deadlift Left
1 Rope Climb

Rx= 70#(53#)

SPRINT-

10 Rounds for time of:
5 Dumbbell thruster right arm
5 Box jumps
5 Dumbbell thruster left arm
5 Ab mat sit ups

WOD-

For Time:

21-18-15-12-9-6-3

Box Jumps 24″(20″)
Power Clean 75#(55#)
Hand Release Push-ups

SPRINT-

As many rounds as possible in 22:00 of
Row 500(400) meters
20 Devils press
15 Pull ups

WOD-

“Josh”

For Time:

21-15-9

Overhead Squat 95#(65#)

42-30-18

Pull-ups

Scheme is 21>42>15>30>9>18″

SPRINT-

For time:
30 Dumbbell thrusters
1 Rope climb
25 Dumbbell thrusters
2 Rope climbs
20 Dumbbell thrusters
3 Rope climbs
15 Dumbbell thrusters
4 Rope climbs
10 Dumbbell thrusters
5 Rope climbs

WOD-

As many rounds as possible in 20:00 minutes of:

400m Run
40 Double Unders
Max Handstand Push-up

*Every time a set of HSPU
is broken, start the next
round

SPRINT-

For time:
50(40) calories on the bike, then:

3 rounds of:
10 KB Swings
15 Burpee box jump overs

Then,
50(40) calories on the bike

WOD-

HEAVY DAY

9 Sets, all as heavy as
possible of:

2 Front Squats
+
1 Push Jerk
+
2 Front Squats

*1 set every 2 minutes

SPRINT-

As many rounds as possible in 20:00 of
20 Medball cleans
15 Russian sit ups
Row 20(15) calories
50 Double unders

WOD-

As many rounds as possible
in 15:00 of:

15 GHD Sit ups
12 Hang Power Snatch 75#(55#)
9 Toes-2-Bar

WOD-

Partner WOD:

Partner 1 completes a round
then Partner 2.

12 Rounds For Time:

14/10 Cal Row
20 Dumbbell Snatch 50#(35#)
10 Dumbbell Step Overs 20″

SPRINT-

With a partner complete the following for time:

100 Double unders
50 Toes to bar
50 Dumbbell front squats
50 Calories on the bike
50 Dumbbell shoulder to overhead
50 Toes to bar
50 Dumbbell thrusters
100 Double unders