WOD-

Deadlift
5-5-5-5-5 @ 75-80% of 1RM

Then, 3 rounds for quality:
10 Barbell good morning
10 Back rack reverse lunge steps

Post to BTWB

SPRINT-

For time
10 Devils Press
20 Sanbag Walking Lunge Steps
9 Devils Press
18 Sandbag Walking Lunge
8 Devils Press
16 Sandbag Walking Lunge
7 Devils Press
14 Sandbag Walking Lunge
6 Devils Press
12 Sandbag Walking Lunge
5 Devils Press
10 Sandbag Walking Lunge
4 Devils Press
8 Sandbag Walking Lunge
3 Devils Press
6 Sandbag Walking Lunge
2 Devils Press
4 Sandbag Walking Lunge
1 Devils Press
2 Sandbag Walking Lunge

WOD-

As many rounds and reps as possible in 40 minutes of:
800 Meter run
3 Wall walks
20 Calorie on assault bike
20 Hand release push-ups

Post to BTWB

SPRINT-

For time
50 Cal Bike
45 DB Deadlift
30 Dips
30 Cal Bike
25 DB Deadlifts
20 Dips
20 Cal Bike
15 DB Deadlift
10 Dips

WOD-

Back squat
5-5-5-5-5 @ 80-85% of 1RM

Then, 5 rounds for quality:
10 Unbroken wallball @ 10′, pick weight
10 DB weighted step-ups @ 20″, pick weight

Post loads to BTWB

As many reps as possible in 7 minutes of:
DB Front squats
Every minute on the minute must stop and do 5 Pull Ups

**Endurance work will be done before WOD

Speaking of suffering together. . . 

The count down to Verve-apalooza is on. Verve’s in house partner competition is just around the corner, and this is your last week to get signed up. 

When- Saturday August 24th, 9am-2pm

What- 3 partner workouts and 1 floater (it’s a game of Spike Ball). Partners can be guy/ guy, guy/ girl, girl/ girl. All workouts can be performed by anyone at any skill level. 

Cost- $40/ team, with all the $ going to prizes for top 3 teams.

Registration- You can register on the square system at the gym or online at our store. 

Assistance- Yes, please. We would love volunteers to help judge, please click here if you can help.

We know at times people can opt to wait until the last minute to register for these kinds of things. . .  we are in the last minute. Get yourself and your partner signed up! 

WOD-

In teams complete as many reps in 4:00 at each station of:
-Sandbag ground to over shoulder
-Prowler pushes
-Calories on the assault bike
-Synchronized burpees to a target
Rest 2:00 between each station

Post reps to comments and BTWB

WOD-

In 20:00 build to a heavy set of 3 bench press

Then:

As many rounds as possible in 8:00 of:
2 Strict pull ups
4 Push ups
8 Air squats

Post to BTWB

SPRINT-

W/ a partner For time / reps
Round 1
Partner 1 – Run 200m
Partner 2 – Amrap DB Burpee Squat Cleans
Switch
Round 2
Partner 1 – Run 200m
Partner 2 – Amrap Burpee Pull Ups
Switch
Round 3
Partner 1 – Run 200m
Partner 2 – Amrap 50′ Prowler Push
Switch
Go through 3 times

Someone asked me today about ordering meals from Fit Republic, so figured I’d repost the info.  Fit Republic is offering Verve members meals for $7.00.  Go to FitRepublicfoods.com.   Hit the “preorder” tab to see the menu. Use ‘cfverve’ for the promo code for $7 a meal.

WOD

Complete the following for time:
50 Alternating dumbbell snatch 40#(25#)
Row 50 calories
5 Rope climbs
Run 200 Meters
40 Alternating dumbbell snatch 40#(25#)
Row 40 calories
4 Rope climbs
Run 200 Meters
30 Alternating dumbbell snatch 40#(25#)
Row 30 calories
3 Rope climbs
Run 200 Meters

Post to BTWB

SPRINT-

As many rounds as possible in 23:00 minutes of:
10 Toes to bar
15/12 Cal Ass Bike
20/17 Cal Row

WOD-

Every 5:00 for 6 rounds:
10 Deadlifts @ 55 – 65% of 1 rep max
10 Burpee box jump overs, 24″(20″)
15(10) Cals on assault bike or ski erg

*Rest remainder.
*Score is slowest round

Post times to BTWB

SPRINT-

As many rounds as reps as possible in 20 minutes of:
6 Box jumps
8 KB thrusters, 53#(35#)
15 KB swings, 53#(35#)

WOD-

Complete the following for time:
Row 250(200) Meters
40 Toes to bar
40 Kettlebell swings 35#(26#)
Row 500(400) Meters
30 Toes to bar
30 Kettlebell swings 35#(26#)
Row 750(600) Meters
20 Toes to bar
20 Kettlebell swings 35#(26#)

Post to BTWB

SPRINT-

3 Rounds for time
In teams of 3
70 Cal Assault bike
60 Cal Ski Erg
50 Push Ups

WOD-

In 20:00 build to a heavy front squat

Then:
5 Rounds for quality of:
8/8 Bulgarian split squats
10 Front squats

*Use 2 KB’s for the 5 rounds

Post to BTWB

SPRINT-

For time
40 Sandbag front rack lunge steps
50 Sandbag over the shoulders
40 sandbag front rack lunges

WOD-

5 Rounds of:
5 Power snatch, 115#(75#)
Run 200 meters
5 Muscle ups
50 Double unders
Rest 2:00 between rounds

*Score is total time, including rest

Post times to BTWB

SPRINT-

6 Rounds for time:
30 Double unders
12 DB renegade rows, 40#(25#) 
10 Shoot throughs