Endurance-

Row or Run
10 Rounds of
300 Meters @ RPE 8+
Rest 2:00 between each

WOD-

For time:
21-15-9-15-21
Thrusters (choose your own weight)
*After each round:
Run 200 meters or 15 burpees
If I programmed this at the gym, the weights would be
75#(55#) with a barbell and 40#(25#) with dumbbells

If you have 1 DB or KB, do
30-20-10-20-30
(Alternate arms every 5 reps)

Rest 5:00 then,

Ab circuit
20 reps each of:
Russian Twist
V-ups
Leg flutters 20 reps per leg
Bicycles 20 reps per leg
Reverse crunches
Start with knees bent and feet on the ground
Bring knees towards chest and lift glutes and lower
back off the ground.

If you’re feeling strong, do it again!

If once is enough, roll over and do 1:00 of a seal stretch

“

If anyone needs protein or anything else that we normally carry in the retail room email me, eric@crossfitverve.com, and I can coordinate a time for you to come by and pick some up.  We have Vanilla, Chocolate, Lemon Sorbet, and Cappuccino Whey protein in stock.  If you need anything else we typically carry, send me an email and I’ll let you know what we have available.  Thanks!  

WOD-

Every minute on the minute for 30:00
Minute 1 = 10 – 15 Russian KB swings
Minute 2 = 30 Alternating jumping lunges
(Squeeze glutes on each rep)
Minute 3 = Max effort handstand hold
(Free standing or against a wall, but you only get 1 attempt)
Minute 4 = 20 Sit ups + Hollow hold for remaing time in minute (You work for the whole minute!)
Minute 5 = Bottom of squat hold (Weighted or unweighted) Try to hold for entire minute

Still working on kicking up in a handstand, you can alternate between practicing for :45 and wall walk plus :10 – :15 hold 

Endurance:

Bike, Run, or Row
2 Rounds of
5:00 @ RPE 7+
3:00 @ RPE 3 – 5
4:00 @ RPE 7+
2:00 @ RPE 3 – 5
3:00 @ RPE 7+
1:00 @ RPE 3 – 5
2:00 @ RPE 7+
:30 @ RPE 3 – 5

WOD-

The “Trevor Bron”

Push – Pull Death

Death by Push up and Strict Pull ups

Pick your starting number for each movement

Example workout:
Minute 1 = 5 Push ups + 3 Strict pull ups
Minute 2 = 6 Push ups + 4 Strict pull ups
Minute 3 = 7 Push ups + 5 Strict pull ups

*Continue adding one rep to each movement
for as long as you can.

Try to work for at least 15:00. If you fail, rest 1 minute
and then start back at a rep scheme you can complete.

Mods:
Push ups = elevated or knees
Pull ups = Ring rows, Bent over rows with DB, KB, or something heavy
Pick your reps to make it challenging based on the weight you have”

All workouts and warm ups are in Beyond the Whiteboard.  If you don’t have an account, email eric@crossfitverve.com to get your free BTWB account.  

For time:
100 Weighted squats
*Every minute on the minute including 0:00, 5 burpees
over whatever you are squatting.

Time goal should be at least 10:00, so you can turn it into
a time based workout and do:

As many squats as you can in 10:00
*Every minute on the minute including 0:00, 5 burpees over
object being squatted.

Pick your own weight and object for the workout.

You can do back, front, overhead, goblet or any
other type of squat you want.

**If you use your pets, you have to jump over them
for, even if they run away when you put them on the ground.

Endurance-

Row or Run
3 x 7:00 with 1:30 rest between each
interval

RPE = 3 – 5

WOD-

Today’s WOD brought to you by Ali Kesler, formerly Nichols.  Do all or some of what’s below.  Tag #VerveatHome and @ali.nichols.kesler or @ali_baking.the.world.better

“Ali Kesler”

A. Booty
50-40-30-20-10
Hip thrusts (Use a band around knees if you have one)
Good mornings with barbell (Use a KB or DB if no barbell, or simply do them
unweighted and slower)
Step ups 24” – one leg at once 25 Right leg, then 25 left leg

B. 50 Hip abductions right side, 50 Hip abductions left side (Use a band if you have one)
*Every time you break 10 air squats

C. As many rounds as possible in 10:00 of
10 Power snatches 95#(65#)
30 Double unders, single unders, or bunny hops
15 Power cleans 95#(65#)
30 Double unders, single unders, or bunny hops

*No barbell, use a DB or KB for snatches and go
from the hang. 10 right arm, 10 left arm For power cleans, use a DB or KB and do hang power
cleans, 8 right arm, 8 left arm

D. 4 rds
20 sit ups
10 second hollow hold
NO REST! Go right into next round. 

Deck of cards:
Diamonds = Single arm thrusters
Hearts = Single arm deadlifts
Clubs = 10 Meter sprints
Spades = Double unders x 2

Shuffle a deck of cards. Pick a single card and do the reps for the above movements.

Use these reps for face cards: Jack = 11; Queen = 12; King = 13; Ace = 14.
Rest for 30 seconds after finishing an exercise, then draw another card.

For the single arm thrusters and deadlifts, alternate each card
*Example, you get the Jack of diamonds, do 11 thrusters on the right arm, the next diamond card, do the reps on the left arm. Same for deadlifts

WOD-

For time:
100 Kettlebell swings 53#(35#)
(Russian or full swings, your choice)
*Every 3:00 Run 200 Meters or perform 15
Burpees

*No KB, use 1 dumbbell or a back pack loaded
with weight

Rest 5:00 then:

3 Rounds for quality of

10 – 15 Push ups with tempo 22X1
2 seconds down, 2 second pause at bottom,
Fast press up, 1 second reset

10 – 15 Sit ups with tempo on the down.
Once you come and touch your feet, take :02
to lower back to ground

Endurance 

Row, Bike, or Run
1000m, 800m, 1000m, 600, 1000m, 400m, 1000m, 200m 

Rest 2:00 between each distance

RPE 5 – 7

WOD

For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Hang power cleans
Front squats

*Pick your own weight. If I was programming this to
to be done at the gym, I would program the weights to
be around 115#(75#)

At home WOD

For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Hang power cleans
Front squats

Use dumbbells if you have a pair.
If you only have 1 dumbbell or 1 KB
then do 1/2 the reps on the left side and
half the reps on the right side.

Example for the round of 10
5 Deadlifts right
5 Deadlifts left
5 Hang power cleans right
5 Hang power cleans left
5 Front squat right shoulder loaded
5 Front squat left shoulder loaded

WOD-

“Alex Wolfson”

For time: 100 Inverted burpees

Today’s workout is named after our very Alex Wolfson.  If you have an idea for a workout, or would like me to program one with your name attached to it, email me the movements you like and I’ll see what I can come up with.  eric@crossfitverve.com

Endurance

Row or Run
10:00 at RPE 3 – 5
Then:
6 Rounds of
2:00 at RPE 7+
2:00 at RPE 3 -5

Bike option
10:00 at RPE 3 – 5
6 Rounds of
2:00 at RPE 7+
2:00 RPE 3 – 5

WOD-

From 0:00 – 3:00
2 rounds of:
10 push ups
10 jumping squats

From 3:00 – 6:00
2 rounds of:
12 push ups
12 jumping squats

From 6:00 – 9:00
2 rounds of:
14 push ups
14 jumping squats

(Follow the same pattern of increasing increments for as long as you can)