WOD-

On the minute for 25 minutes
Minute 1 = Strict pull-ups
Minute 2 = GHD sit-up
Minute 3 = Strict HSPU
Minute 4 = Double unders
Minute 5 = Rest

SPRINT-

“IF / THEN”
Part #1
Run mile #1
Part #2
*If Part #1 is under 12:00 then run mile #2
*If Part #1 is over 12:00 then run 800m
Part #3
*If part #2 is under 20:00 then run mile #3
*If part #2 is over 20:00 then run 400m

The CrossFit Open starts next week and if you read last Tuesday’s blog, you know we are doing a fun competition between Masters and Millenials.  Here’s a link to the blog from last week with the info: 

http://www.crossfitverve.com/tuesday-190924/

Here is the link to sign up for the appropriate team.  

https://tinyurl.com/verveopen2019

The first Masters vs. Millenials match is a week from this Friday.  Get signed up and more details will follows.

WOD-

“Linchpin Test #2″
3 Rounds for time:
5 Muscle ups
10 Squat cleans, 135#(95#)
20 Box jumps, 24″(20”)

SPRINT-

Every 6 min x 5 rounds
Row 30/25 Cal
12 Burpee Box Jumps
15 DB Thrusters 40/25

WOD-

For time:
Run 1 mile
Row 2,000m
30 Burpees over the rower

SPRINT-

Sprint Baseline #1
For time
500m Row
40 Air Squats
30 AMSU
20 Burpees
10 Pull Ups

WOD-

In 20 minutes build to a heavy 1 rep front squat

Rest 5 minutes then:

As many front squats as possible in 2 minutes with 60% of today’s heaviest lift.
*Bar has to remain in the front rack the whole time and a consistent pace must be maintained for all 2 minutes

SPRINT-

5 rounds for time
Min 1 – Max Double Unders
Min 2 – Max DB Clusters
Min 3 – Max Push Ups
Min 4 – Rest

WOD-

 As many rounds as possible in 12 minutes of:
200m run
15 Handstand push-ups
1 Rope climb

Coach Melissa is doing her first ever power lifting meet today at Decima CrossFit in Littleton today.   You can follow along with her lifts at the link below.  Good luck Melissa!

https://liftingcast.com/meets/m611emgbo8kj/platforms/pv3kj4c5s117/board

WOD-

In 4 minutes:
20 Medicine ball clean, 20#(14#)
20 Box jumps, 24″(20″)
In remaining time, as many calories on the rower as possible
Rest 3 minutes
x 4 rounds

SPRINT-

For time: 1 person works / 1 person rests
150 DB Thrusters (35/20)
150 AMSU
100 Burpees
100 DB Step Overs
10 100′ Sandball carries
**Every 4 min starting at 0:00, both must run 200m together

WOD-

Every minute on minute for 20 minutes
1 Split jerk
*Start at 50% of 1 rep max and add 5 pounds each minute.

Rest 5 minutes then:

As many push jerk as possilbe in 5 minutes at 60% of today’s heaviest lift

SPRINT-

22 min Amrap
Max DB Bench Press
** Every time you break, 750/600m Row
*Score = reps x weight

WOD-

For time:
25-20-15-10-5 Reps of
DB deadlift, 40#(25#)
DB push press, 40#(25#)
*100′ Prowler push after every round

SPRINT-

Every 7 min for 4 rounds
400m Row
20 Wallballs (20/14)
12 Toes to ring
20 OH DB Walking Lunge Steps
*rest w/ remainder of time

WOD-

On a 4 minute clock:
Run 400m
As many double unders as possible in remaining time
Rest 1 minute
On a 4 minute clock:
Row 500m
As many double unders as possible in remaining time
Rest 1 minute
On a 4 minute clock:
Run 400m
As many double unders as possible in remaining time
Rest 1 minute
On a 4 minute clock:
Row 500m
As many double unders as possible in remaining time
Rest 1 minute

SPRINT-

5 rounds for time
40 Mountain Climbers
16 Box Jumps
8 Devils press
*rest 1 min b/w rounds

WOD-

Every 2 minutes x 15 rounds:
1 Squat clean
*Start at 60% of 1 rep max clean and add 5 pounds each round.

Rest 4 minutes

Then, 3 rounds for time:
12 KB zercher hold reverse lunge steps, 16kg(12kg)
100m KB farmer carry, 16kg(12kg)

SPRINT-

5m AMRAP
3/6/9/12/15….
Ring Rows
KB Deadlift
**rest 3 min
5m AMRAP
2/4/6/8/10/12….
Kipping Pull Up
KB Deadlift
**rest 3 min
5m AMRAP
1/2/3/4/5/6….
Strict or C2B Pull up
KB Deadlift
***GOAL: build to AHAP on KB deadlift every amrap

CrossFit Verve Friday Night Lights FUN In House Open Competition.  

This year we will be doing something a little different for the Open.  We are going to have two teams, those born before 1987 and those born in 1987 or after.  We are calling the teams, Masters vs. Millenials.  

For five Friday nights starting October 12th and ending November 8th we will have a FUN in house comp on Friday nights.  We will start at around 5:00 pm and we will run heats rather than having structured classes. 

We are going to kick off the night with a 1 on 1, 2 on 2, or 3 on 3 matches.  We’ll have anyone that would like to volunteer for these opening matches put their names in a hat and then we will pull out the names to go head to head.

After the opening matches, we’ll have heats that you can sign up for to do the workout.  

This is for FUN so anyone that is going to sign up to do the OPEN through CrossFit HQ can participate if they want, but we’ll have other times available for you to do the workout with judges.  Courtney will be organizing the times for those of you that are signing up for the OPEN through CrossFit HQ to do the workout. More info will follow for those of you that are going to sign up for the OPEN.

After you workout on Friday night, we’ll have flip cup, cornhole, and spike ball.  There will be points awarded for winning those games that will count towards your teams overall scores.  These games will also be Masters vs. Millenials and we’ll have score sheets to track the points won for flip cup, cornhole, and spike ball.  

During classes on Friday, we’ll be doing the OPEN workout as our class WOD.  If you workout during the day and would still like to come Friday night to play games and earn points for your team and have a few adult beverages, we encourage you to come.

We are going to do a pot luck for food so if you are interested in bringing in some tasty treats we’d would be very appreciative.  More info will follow on the pot luck.

There will be a lot more information posted in the coming weeks.  This is just the broad strokes of what we are planning for Friday Night Lights during the OPEN.

We will have a link for you to sign up for the correct team based on the year you were born.  We were thinking about having everyone pay $10 to participate and all the money will be used for t’shirts or other prizes for the winning team.  This isn’t a done deal yet, but as long as there weren’t any objections to the $10 entry fee, we could charge the cards you have on file for your memberships.

The primary goal for the Friday Night Lights in house comp is to have FUN!

Come in, workout, play some games, consume some food and drinks, and get to know your fellow members better.

We will have an official Scoreboard for the the workout and to track points won playing the games.  Further details about the scoring will be provided as we get closer to the first week.   

There won’t be any costume themes or any other requirements to participate.  We want to make this is a FUN as we can and get as many people to participate as we can.  All the workouts will have Rx and scaled versions and we’ll have modifications for anyone that needs them.  

Once the sign up sheet is ready, we’ll post the link on the blog and social pages so you can sign up for the correct team.  

Stay tuned to the blog and social pages for more information to come.

If you have any questions you can email me at eric@crossfitverve.com but there are many more details to come in the coming weeks.  We look forward to FUN Friday nights once the OPEN starts.  

If you are newer to CrossFit and don’t know what the OPEN is, please visit: https://games.crossfit.com/open