WOD-
As many rounds as possible in 15:00 of
3 Wall walks
12 Alternating dumbbell snatch 50#(35#)
15 Box jump overs 24″(20″)
SPRINT-
25 Minute AMRAP:
3 Bear Crawls/Wall Walks
12 DB Snatches
15 Box Jump Overs
27 Bike Calories
Friday 220225
Thursday 220224
The CrossFit Open starts tomorrow! See this past Monday’s blog for a ton of information about the Open and how to participate. Â
WOD-
Deadlift D7
1 x 5 @75%
1 x 3 @85%
1 x AMRAP @ 95%
Then,
As many rounds as possible in 15:00 of
Row 20(15) calories
20 Alternating dumbbell snatch (pick your own #)
20 Goblet squats with dumbbell (use same # as dumbbell snatch)
50 Double unders
*The OPEN starts tomorrow and we won’t know the workout until Thursday.
If you want to use today as active recovery, use light weight and move at a
conversation pace for the workout
SPRINT-
18 Minute AMRAP:
15 (12) Ski Erg Calories
15 Push Ups
15 Ab Mat Sit Ups
2 HSPU
15 (12) Ski Erg Calories
15 Push Ups
15 Ab Mat Sit Ups
3 HSPU
15 (12) Ski Erg Calories
15 Push Ups
15 Ab Mat Sit Ups
4 HSPU
Continue adding 1 HSPU each round until time expires.
Wednesday 220223
WOD-
3 Rounds, each for time of:
Row 500(400) meters
30 Box jumps 24″(20″)
20 Toes to bar
10 Power cleans*
Rd 1 = 185#(125#)
Rd 2 = 155#(105#)
Rd 3 = 135#(95#)
Rest 3:00 between each round
Scores = Round times
SPRINT-
The Ghost
6 Rounds, 1 Minute Per Station For Max Reps
Calorie Row
Burpee
Double Unders
Rest 1 Minute
Tuesday 220222
WOD-
As many rounds as possible in 20:00 of
20 Deadlifts 115#(75#)
15 Burpees over the bar
10 x 10 meter shuttle sprints
* During the workout, you have to complete 30 calories on the bike or ski erg
**You can do the calories at any point you want
SPRINT-
Buy In: 50 (35) Bike Calories
Then,
50-40-30-20-10
Air Squats
Mountain Climbers
10m Shuttle Sprints
Buy Out: 50 (35) Bike Calories
Monday 220221
HERE WE GO. . .
*You’ve been warned, this is a long one
**That’s what she said
The 2022 CrossFit Games Open at Verve:
Folks, starting Friday February 25th is the 3 week long CrossFit Games Open and Verve’s in house Open competition. We would love for EVERYONE to participate. The Open workouts will be the planned WOD all day on Fridays, so if you plan on working out on Fridays, you might as well sign up.
Register for the Open through the CrossFit Games website:
1- go to www.games.crossfit.com. It is $20 to participate. Please select CrossFit Verve as BOTH your “Affiliate” AND your “Team”.
2- the more people signed up, the more we have an opportunity to rank ourselves as a gym against all the other affiliates around the world. And you can also see yourself ranked as an individual.
3- is this a MUST to participate in our in house competition? No, you can sign up for the in house fun without signing up through the CF Games. . . but it would sure be cooler if you did.
In House Verve teams:
1- There are 4 teams- Masters men (35+), men, Masters women (35+), women.
2-You are obviously representing the team your age falls under.
3- We will also have a sign up for the in house portion to help us get an accurate count for anyone that does not sign up online.
4- Each team will have a captain. They will help communicate any necessary info. I’ll announce them once we finalize the rosters.
Earn points for your team:
1- Perform the workout during one of the Friday class times, with a judge watching/ recording your score. = 1 point
*You must do one of the Games released versions of the workout. There are 3 options being released this year (RX, scaled, foundations), so there is seriously something for everyone.
2- Top 3 men and women RX scores and top 3 men and women scaled scores= 4 points, 3 points, 2 points.
3- There will be a theme each week. Perform the workout on Friday dressed according to the theme= 1 point.
4- There will also be random challenges presented throughout the week (not necessarily fitness related)= winners will receive additional points based on the challenge.
5- we have 2 one time only point options- Sign up online= 2 points, take the judge’s course online= 5 points
Additional info:
1- If you cannot make it on a Friday, there will be a make-up option on Sundays 10am-11am. If you also cannot make this, email us to find a time. You have until Monday at 5pm to submit a vaildated score.
*Validated score means your workout was performed in front of a judge.
2- Classes on Fridays will look different. There will be two heats of every class so people can judge each other. Starting at 4:30pm we will not have scheduled class times but rather heats. You will arrive at the gym, sign up for a heat time, and warm-up on your own. This is what we call “Friday Night Lights” and we make it a good time. You can also come and cheer people on or help judge if you already did the workout earlier in the day.
*We will still be doing our weekly deadlift sets but for 3 weeks only we are moving it to Thursdays.
3- At the completion of the Open we will be hosting a Verve banquet at the gym, at night on Saturday 19th. Time TBD. There will be adult beverages, spikeball, cornhole, Open awards, and people dressed in normal clothes. And of course the winning team will be announced and celebrated.
WOD-
Shoulder Press D7
1 x 5 @75%
1 x 3 @85%
1 x AMRAP @ 95%
Then,
As many rounds as possible in 10:00 of
3 Thrusters 95#(65#)
3 Pull ups
6 Thrusters 95#(65#)
6 Pull ups
9,9, 12,12, 15, 15, keep add 3 reps until time expires
SPRINT-
20 Minute AMRAP:
20 Pull Ups
20 (15) Bike Cals
20 DB Box Step Ups
Sunday 220220
WOD-
15:00 to build to a heavy to form
1 Snatch high pull +
1 Power snatch +
1 Hang power snatch +
1 Overhead squat
Then,
As many rounds as possible in 15:00 of
Row 300(200) meters
2 Wall walks
4 Strict pull ups
8 Dumbbell hang power clean to overhead (Pick #)
Saturday 220219
WOD-
With a partner, complete the following for time:
Run 1600 meters (Switch every 200 meters)
100 Bench press 95#(65#)
Run 1200 meters (Switch every 200 meters)
100 Eye level kettlebell swings 53#(35#)
Run 800 meters (Switch every 200 meters)
100 GHD sit ups
1 person works, 1 person rests”
SPRINT-
With A Partner:
7 Minute
Max Calorie Row (Partner Dead Hangs)
7 Minute
Max KB Swings (Partner Plank Holds)
7 Minute
Max AbMat Sit Ups (Partner Double KB Front Rack Hold)
Rest 1 Minute Between Each Piece
Friday 220218
WOD-
Deadlift D6
1 x 3 @70%
1 x 3 @ 80%
1 x AMRAP @ 90%
Then,
3 Rounds for time of:
50 Wall balls 20#(14#)10′(9′)
30 Double unders
10 Ring muscle ups
18:00 time cap
SPRINT-
22 Minute AMRAP:
2 Wall Walks
20 Alternating DB Snatch
40 Double Unders
20 Slam Balls
Thursday 220217
WOD-
For time:
Row 1000 meters
30 Ab mat sit ups
15 Box jump overs 24″(20″)
Row 500 meters
30 Ab mat sit ups
15 Box jump overs 24″(20″)
Row 250 meters
30 Ab mat sit ups
15 Box jump overs 24″(20″)
SPRINT-
On The 2 Minute x 5 Rounds
18 (15) Calorie Row
Max Goblet Squats in Remaining Time
Rest 2 Minutes Between Rounds
Wednesday 220216
WOD-
5 Rounds for time of :
12 Deadlifts 155#(105#)
9 Hang power cleans 155#(105#)
5 Supine ring rows
10 Push ups
15 Air squats
5 Supine ring rows
10 Push ups
15 Air squats
SPRINT-
20 Minute AMRAP:
25 KB Swings
20 Box Jumps
15 Toes To Bar
10 Burpees