WOD-

4 Rounds for time of:
Row 500 Meters
Run 400 Meters

Post times to BTWB

WOD-

With a partner complete the following:
10 Rounds for time of:
12 Thrusters 95#(65#)
12 Lateral burpees over the bar

One person works at a time and partners will switch on the minute and pick up where the other one left off

Post to BTWB

SPRINT-

For time
65 Cal on rower
50 Sandbag Hang Squat Clean
35 DB Thrusters
20 HSPU
** Every Minute 4 burpees

WOD-

For time:
50 Power cleans 155#(105#)
Every minute on minute
5 Toes to bar

Post to BTWB

SPRINT-

5 rounds
10 KB Deadlifts (70/53)
40 Double Unders
10 Pull Ups
40 Double Unders

WOD-

Complete for time in any order you choose:
20 Rope climbs
50 GHD sit ups
75 Calories on the bike or ski erg
100 Wall balls, 20#(14#)
200 Meter walking lunges

*30:00 time cap
*You can break it up and go in any order you want and you don’t have to finish a movement before moving on to the next

Post times or reps to BTWB

SPRINT-

Every 3 minutes x 6 rounds:
12 Slamballs
200m Run
**Rest remainder of time

WOD-

3 Rounds for time of:
Row 50(40) calories
21 Push press 115#(75#)
100 Double unders

Post to BTWB

SPRINT-

8 Rounds for time of:
1 Wall Walk
8 Alt Weighted DB Step Ups 40#(25)
12 Box Jump Overs 

WOD-

In 20:00 Minutes build to a heavy back squat

Then:

Every 2:00 for 5 sets
3 – 6 back squats @ 70 – 80% of today’s heaviest squat

Post to BTWB

SPRINT-

For Time
10 DB Power Cleans (40/25)
10 DB Jerks
10 Burpees over DBs
9 DB Power Cleans
9 DB Jerks
9 Burpees over DBs
8,7,6…….1

WOD-

As many rounds as possible in 22 minutes of:
15 Deadlifts 135#(95#)
Run 200 meters
10 Strict handstand push ups
Run 200 meters

Post rounds and reps to BTWB

SPRINT-

Working in teams of 2, complete the following:
8 Minutes of max ski erg meters
8 Minutes max  assault bike calories
100 Plate overhead walking lunge steps, 35#(25#)

Alright Verve members, the Verve-apalooza registration is LIVE!!

Verve is having an in house partner competition on Saturday August 24th. The rough time frame will be 9am-2pm, this may vary depending on the number of teams/ heats. 

The cost is $40 per team. All the money is going to prizes for the top 3 teams. 

Teams may be made up of 2 guys, 1 guy/ 1 girl, or 2 girls. There are no separate divisions, but there are scales built in to each workout. We want to promise that anyone and everyone, no matter how long they have been doing CrossFit, can participate in every single workout. We would like to also say that we feel confident, the way the workouts have been written, that no one would opt to scale the workout in an effort to do better at it if they can in fact do all the work RX. 

You can register your team on the Square system at Verve or on Verve’s website at our store. We will contact teams for team names prior to the event. Registration closes Sunday August 18th, because after that we will start releasing the workouts. 

No desire to compete but still love to be a part of the action?? We need volunteers to help with judging. If you can help out, we would love it, please click here to sign up. There are a few columns: (the floater will be spike ball) Would you be interested in being the set team that all teams will compete against in the Spike Ball Floater? Would you be interested in judging the Spike Ball Floater (you must know the rules of Spike Ball)? Or would you simply like to help judges the workouts? Put an “X” in any/ all columns that apply. 

We are supper excited for this fun event, so grab a buddy and get signed up!

WOD-

5 Rounds for time of:
15 Dumbbell hang power cleans
12 Box jumps 24″(20″)
10 Ring push ups

*Pick your own weight for the hang power cleans. Go as heavy and unbroken as you can.

Post rounds and reps to BTWB

WOD-

In teams of 2, complete the following for time:
100 Calorie Row
80 Front squats 135#(95#)
60 Toes to bar
40 Push jerks 135#(95#)
20 Ring muscle ups

*One person works at a time

Post to BTWB

SPRINT-

For time w/ a partner
24 rounds
12 Sandbag Hang Squat cleans
6 Burpees over sandbag
**I go You go

WOD-

Every minute on the minute for 24:00
Minute 1 Bike 15(12) cals
Minute 2 Row 15(12) cals
Minute 3 5 Sandbag ground to shoulder 150#(100#)
Minute 4 Max effort strict pull ups
*Score is total pull ups

Post to BTWB

SPRINT-

20m AMRAP
12 DB Push Press
8 Toes to bar
24 DB Walking Lunge steps