5 Rounds for time: 200m run 20 Deadlift, 135#(95#) 10 Chest to bar pull-ups
At-Home-Workout- 5 Rounds for time: 200m Run 20 Deadlift with any waited object 10 Russian KB swings w/ any weighted object
Extra credit: 30 Minute cardio fun- Go outside for 30 and do one of the folowing *Continuiusly run on a track, every 3 min on the 3 min either sprint :30 or perform 10 air squats *Walk through the neighborhood with weight vest or backpack, every 3 min on the 3 min run a block or perform 10 air squats *Go for a hike, every 3 min on the 3 min either run uphill for :30 or perform 10 air squats
As many rounds as possible in 12 minutes of: 10 Shoulder to overhead 115#(75#) 5 Burpee box jump over, 24″(20#) 50 Double unders
At-Home-Workout- As many rounds as possible in 12 minutes of: 10 Hand release push-ups 5 Burpee jumps to anything (stairs, bench, retaining wall) 50 Double unders (or 100 single unders or 25 jumping jacks)
Midline- :45 Right side plank :45 Plank :45 Left side plank :45 Rest :30 Right side plank :30 Plank :30 Left side plank :30 Rest :15 Right side plank :15 Plank :15 Left side plank
Then 5 rounds: 10 Back rack reverse lunges at 40% of 2 rep from today 20 Jumping lunges no weight Run 100 Meters Rest 1 minute
At-Home-Workout- *If you have any kind of weight available (KB, DB, wallball, etc), hug or hold like a goblet: Every minute on the minute x 15 3 x 1 1/4 squats
*If you do not have any weight available: Tabata bottom to bottom squats :20 air squats, :10 hold at the bottom of squat x 8 rounds
Then 5 rounds: 10 Tuck jumps 20 Jumping lunges Run 100m (:30 sprint) Rest 1 min
2 Rounds for time: Row 20 calories 20 Strict pull ups Row 20 calories 20 Strict ring dips
At-Home-Workout- *Do calories on any piece of equipment you have, it should be :90- 2 min worth of work *If you have any kind of weighted object, do bent over rows (ie barbell, KB, DB, can of soup, etc)
2 Rounds for time: Run for :90- 2 min OR 20 burpees or 250 singles unders or 150 double unders 20 Push-ups (if no pulling option) Run for :90- 2 min OR 20 burpees or 250 singles unders or 150 double unders 20 Dips using a bench or chair or parallettes
Midline: Tabata sit-ups :20 sit-ups, :10 holow hold x 8 rounds
We at Verve wanted to thank all of you for your understanding while we do our part to help stop the spread of this virus. This wasn’t an easy decision and we always put our members first in any decisions we make. Hopefully we will be business as usual in the near future.
Below are a few options for workouts today. If you do one of the below or something completely different, we want to hear about it. Post your workout and scores in the comments section of the blog. Let’s keep each other engaged and held accountable even though we aren’t all under the same roof. Post on Facebook social and Instagram and use the hashtag #VerveAtHome so we can all track each other over the next couple weeks.
Courtney and I appreciate you all more than we could ever express and are so fortunate to have a community of members and trainers that are second to none. Here’s to getting stronger together while we are apart.
On another note, if you or someone you know needs help during this time, maybe they need someone to run to the store for them, watch the kids so they can get stuff done, or help with tasks around the house, please email me, eric@crossfitverve.com. I’m more than happy to help out in any way that I can and I’m sure I can recruit others that are willing to help.
WOD-
For time: 20 Handstand push-ups 30 Supine ring rows 40 Kettlebell swings 35#(26#) 50 Ab mat sit-ups 60 Burpees to a 6″ target 50 Ab mat sit-ups 40 Kettlebell swing 35#(26#) 30 Supine ring rows 20 Handstand push-ups
At-Home-Workout- For time: 40 Handstand hold shoulder taps or 2 wall walks 30′ Crab walk forward + 30′ crab walk backwards 40 Alternating jumping lunges 50 Sit-ups 60 Burpees 50 Sit-ups 40 Alternating jumping lunges 30′ Crab walk forward + 30′ crab walk backwards 40 Handstand hold shoulder taps or 2 wall walks
As many rounds as possible in 20:00 of
Run 200 meters
15 Burpee box jump overs 24″(20″)
10 Russian kettlebell swings 70#(53#)
5 Goblet squats 70#(53#)
Verve and COVID-19
Dear CrossFit Verve community,
Eric and I are sad to say this but we will be closing Verve’s doors temporarily for the remaining two weeks of March. We want you to know that this is not a reaction to any known case of COVID-19 at Verve but rather this is our proactive choice to be part of the solution, that is flattening the curve of this pandemic.
We truly believe in the power of fitness in providing health and longevity, but we also believe that if we truly want a healthy society that we should lead by example in making this decision.
We are aware this will be unwelcome news from many of you. Please again know that this is only temporary. During these next two weeks we will still be posting programming. The WOD will be there for folks that may have access to some equipment in a home gym and we will also be providing an At Home Workout version that requires no equipment.
Our other goal over the next two weeks is to keep the Verve community alive and connected. We know that it is our community that keeps you folks walking through our doors, which is why you will be seeing plenty of your Verve coaches via social media. We will be posting “at the whiteboard” for you, and giving you some ideas about what the workout should look like. We will post demos and examples. The workouts will also still be posted on BTWB so you folks can continue to keep track of your fitness. We encourage you to stay connected with us, comment, post (and tag us), tell us how it went, did you do something different? In a time when isolation is the answer it helps to know you are not alone. We are here with you.
This is an aggressive step, perhaps one we will look back at later and say it wasn’t necessary, everyone is fine. . . and really, that’s the point. We look forward to opening our doors in two weeks and seeing everyone’s healthy, smiling face.
Verve’s official last classes will be Sunday March 15th. We will re-open our doors Monday March 30th.
If you have any questions or concerns, please email: info@crossfitverve.com. This will allow us to tend to individual concerns directly.
We apologize for this inconvenience but we also truly appreciate all your support for our decision.
Sincerely, Courtney and Eric
FB- CrossFit Verve (we have a private group as well Crossfit Verve Social, ask to join!) IG- @crossfitverve
In teams of 2, complete the following for time: 100(70) Calories on the bike or rower 70 Clean and Jerks 135#(95#) 70 Toes to bar 50 Clean and Jerks 155#(105#) 50 Toes to bar 30 Clean and Jerks 185#(125#) 30 Toes to bar 100(70) Calories on thebike or rower
*1 person works at a time. Can break up reps any way you like
SPRINT-
W/ a partner complete the following for time: 40 Cal Row *Partner Farmer Carry Holds DB’s (35/25) 40 DB Front Squats (35/25) *Partner hangs from pull up bar 30 Toes to bar *Partner holds DB’s in front rack 40 Burpees over the rower 30 Toes to bar *Partner holds DB’s in front rack 40 DB Front Squats *Partner hangs from pull up bar 40 Cal Row *Partner Farmer Carry Holds DB’s (35/25)
