WOD-

3 Rounds for reps:
One minute back squat, 135#(95#)
Rest one minute
One minute chest-to-bar pull-ups
Rest one minute
One minute power clean, 135#(95#)
Rest one minute

WOD-

With a partner, complete the following for time:
1 Mile run, partners alternate every 400m
80 Calorie row, partners alternate every 20 calories
8 Rounds, partners alternate every round:
10 KB swing, 24kg(16kg)
10 KB front rack lunge steps, 24kg(16kg)
10 Ab-mat sit-ups
80 Calorie row, partners alternate every 20 calories
1 Mile run, partners alternate every 400m

SPRINT-

8 Rounds for time w/ a partner
Run 200m
15 Wallballs
15 KB SDHP
15 DBL KB Deadlift
1 Rope Climb
20 walking lunges steps together
**Partners will alternate movements

All family members and friends are invited to the Friday Night Open Fun Competition, but please LEAVE YOUR DOGS AT HOME.  We are inviting kids to come and we don’t want to worry about the kids being around dogs.  Thank you in advance. 

WOD-

10 Rounds for time of:
8 Ground to overhead 95#(65#)
10 Bar facing burpees

SPRINT-

15m AMRAP
15 KBS
10 Toes to bar
30 Double Unders
*rest 3 min
As a 2/3 person team
8 min max calorie assault bike

All family members and friends are invited to the Friday Night Open Fun Competition, but please LEAVE YOUR DOGS AT HOME.  We are inviting kids to come and we don’t want to worry about the kids being around dogs.  Thank you in advance.  

WOD-

Weighted pull-ups
3-3-3-3-3

Then,
Row 1,000 meters

SPRINT-

For reps
7m AMRAP
10 DB Floor Press
5 Burpees over DB’s
rest 3 min
5m AMRAP
5 Push Ups
5 Burpees over DB’s
rest 3 min
3m AMRAP
3 Deficit Push Ups
5 Burpees over DB’s

Get signed up for the Verve Masters vs. Millenials Open by clicking the following link:  https://tinyurl.com/verveopen2019

WOD-

As Many rounds as possible in 12 minutes of:
10 Handstand push-ups
10 Toes to bar
10 Russian kettlebell swing, 32kg(24kg)

SPRINT-

For time
Row 2000m
50 Ab mat sit up
Row 1000m
40 AMSU
Row 750m
30 AMSU
Row 500m
20 AMSU
Row 250m
10 AMSU

Get signed up for the Verve Masters vs. Millenials Open by clicking the following link:  https://tinyurl.com/verveopen2019

WOD-

Shoulder press
1-1-1-1-1

Push press
1-1-1-1

Push jerk
1-1-1

SPRINT-

Sprint Baseline #2
Filthy Fifty!!! For time
50 Box Jump
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunge steps
50 Knee to Elbow
50 Push Press
50 Back Extensions
50 Wallballs
50 Burpees
50 Double Unders

Get signed up for the Verve Masters vs. Millenials Open by clicking the following link:  https://tinyurl.com/verveopen2019

WOD-

5 Rounds:
Run 200 meters
15 Hang power clean, 115#(75#)
10 Burpee box jump over, 24#(20#)
Rest 1 minute

SPRINT-

12m AMRAP
10 DB Deadlift
8 DB Hang Power Clean
5 DB Shoulder to Overhead
11 DB Deadlift
9 DB Hang Power Cleans
6 DB Shoulder to Overhead
**keep adding 1 rep every round

The Verve Masters vs. Millenials Open starts this Friday night.  If you aren’t signed up, get signed up!  The more people that sign up, the more fun it will be.  If you plan to workout Friday night, sign up.  If you don’t plan to workout Friday, sign up and come play some games and have some drinks.  Get signed up by clicking the following link:  https://tinyurl.com/verveopen2019

We will be looking for people to bring some snacks so if you have some culinary skill and would like to bring some snacks for everyone, email me so I can coordinate; eric@crossfitverve.com

WOD-

3 Rounds for reps:
3 Minutes max calories on rower
2 Minutes max wallball shots, 20#(14#)
1 Minute max rope climbs
Rest 1 minute

WOD-

Working with a partner, as many round as possible in 12 minutes of:
10 Ground to overhead, 95#(65#)
50′ Farmer carry, 24kg(16kg)
100′ Shuttle sprint

SPRINT-

For time w/ a partner
ROUND #1
75 Russian KBS (70/53)
75 Wallballs (14/10)
75 TTB
75 Slamballs
75 Hang Sandbag Power Cleans
750′ Reverse Sled Pulls
*Accumulate reps while partner runs 200m
ROUND #2
50 Russian KBS
50 Wallballs
50 TTB
50 Slamballs
75 Hand Sandbag Power Cleans
50′ Reverse Sled Pulls
*Accumulate reps while partner runs 100m

WOD-

Deadlift
1-10-1-10-1-10

SPRINT-

20m AMRAP
20 Alt DB Snatches
15/12 Cal on Assault Bike
20 DB Step-ups
12 Supine Ring Rows