WOD-

For Time:

Run 400m
30 Box Jump Overs 24″(20″)
Run 800m
50 Thrusters 45#(35#)
Run 800m
30 Box Jump Overs 24″(20″)
Run 400m

SPRINT-

3 Rounds For Time:

Row 2,000(1600) meters
20 Pull-ups
10 Sandbag Over Shoulder

WOD-

5 Rounds For Time:

10 Power Snatch
40 Double Unders

SPRINT-

For Time:
20-19-18…3-2-1
Weighted Step Ups
1-2-3…18-19-20
Push-ups

WOD-

Heavy Day:

Every 2:00 x 12 rounds

5 Back squats

*This will be the first time some of use have lifted in quite some time.  Start with something light and add based on feel.  

SPRINT-

5 Rounds For Time:

2 Rope Climbs
20 Medball Cleans
40 Russian Twists
Run 400m

WOD-

As many rounds as possible in
15:00 of:

10 Handstand Push-ups
10 Box Jumps 24″(20″)
10 Toes-2-Bar

SPRINT-

For Time:

21-15-9-15-21

DB Thrusters 
Cal Row
AbMat Sit-Up

We are back to an almost regular schedule starting today!!  Thank you again for everything over these past few months.  Because of you, we’re are able to open back up.

Remember, YOU MUST SIGN UP FOR CLASS.  If you don’t sign up, you won’t be allowed in.  No exceptions.  If you are having trouble signing up for classes, please email info@crossfitverve.com.  

Also, remember to bring your gym shoes in a bag and take off the shoes you came to the gym in and leave them in the hallway.  We will have markings on the ground outside for when you arrive.  Please stand on those spots and wait until the coach brings you in for a temperature check.  If you are above 99.9, we can’t let you workout.  I apologize for all the protocols, but this will allow us to make sure everyone is safe. 

WOD-

3 Rounds For Time:

15 Squat Cleans (no Rx weights for a while)
15 Pull-ups
200 Meter run

SPRINT-

As many rounds as possible
in 25 minutes of:

20 Kettlebell Swings
20 Push ups
20 Cal Bike or row
20 Toes-2-Bar
20 Slam Balls

WOD-

4 Rounds For Time:

Run 800m
15 Kettlebell Swings 53#(35#)
30 Jumping Lunges”

At home version/options

4 Rounds For Time:

Run 800m
15 Kettlebell Swings 53#(35#)
30 Jumping Lunges

Use a heavy backpack in
place of a KB if you don’t
have one.

WOD-

3 Rounds, As many rounds as possible
in 5:00 of:

10 Cal Row
10 Power Snatch 95#(75#)

*Rest 3 Minutes Between Rounds

At home version/options

3 Rounds, As many rounds as possible in
5:00 of:

3 Rounds, As many rounds as possible
in 5:00 of:

10 Cal Row
20 DB or KB Snatches

*Rest 3 Minutes Between Rounds

If you have a barbell and no rower do
Sumo Deadlift High Pull as a sub and
barbell power snatches.

Pre-order for 2020 Pride shirts ends today at 4:00 pm

Preorder Verve 2020 Pride shirts here

ENDURANCE-

W11 D3
Run,Row or Bike
1200m, 1000m, 1200mm, 800, 1200m, 600m, 1200m, 400m, 1200m, 200m with 2min rest between efforts

RPE 3 – 5

WOD-

As many rounds as possible in
22:00 of:

20 Unbroken Wall Balls*
20 Box Jumps 24″(20″) no rebound
20 AbMat Sit-ups
20 Burpees

*Must finish the set unbroken or
start over. Choose a lighter ball
that allow you to work on stamina
and local muscle endurance!”

At home version/options

As many rounds as possible in
22:00 of:

20 Unbroken Thrusters*
20 Box Jumps 24″(20″) no rebound
20 AbMat Sit-ups
20 Burpees

*Must finish the set unbroken or
start over. Work on stamina and use
a lighter weight to train your body
to do bigger sets.

If you don’t have a box a park bench
works really well!”

WOD-

7 Rounds For Time:

10 Handstand Push Ups
10 Chest-2-Bar Pull-ups
200 Meter run

At home version/options

7 Rounds For Time:

10 Handstand Push Ups
10 Sumo Deadlift High Pull
200 Meter run

Use a KB, weighted backpack,
or barbell for the SDHP.  Sub regular push ups for HSPU

Reminder that we are doing a preorder for the Verve 2020 Pride shirts.  These shirts are the exact same material we got last year, only with a black blank.  If you would like to order a Pride shirt, you can do so, by clicking the link below.  Be sure to put your name in the notes section so we know who the shirts are for.  The preorder will run until this Friday, June 12th at 4:00 pm, so we can get the order over to the print shop.  You can also preorder these at Verve on the Square system.  If you have any issues, please email eric@crossfitverve.com and I’ll help.

The shirts are available for pick up or shipping.  The default is set to shipping in the checkout, so if you plan to pick up your shirt at Verve, please make sure to change the fulfillment option.  

These shirts are only available for preorder.  We will not have extras for sale at Verve.  

Preorder Verve 2020 Pride shirts here

ENDURANCE-

W11 D2
Run, Row, or Bike
10:00 at RPE 3 – 5
Then:
6 Rounds of
2:30 at RPE 7+
2:30 at RPE 3 -5

WOD-

Every minute on the minute for
35:00:

Min 1) 35 Double Unders
Min 2) :30s L-Sit
Min 3) 10 Push Press 115#(75#)
Min 4) 10 Front Squats 115#(75#)
Min 5) Stretch of your choice”

At home version/options

Every minute on the minute for
35:00:

Min 1) 35 Double Unders
Min 2) :30s L-Sit
Min 3) 10 Push Press
Min 4) 10 Goblet Squats
Min 5) Stretch of your choice

For the push press, do 10 per arm
if you only have a single KB or DB.

If you have 2 KB’s or DB’s perform
Front squats instead of golblet squats.