WOD-
As many rounds as possible in 24:00 of
Row 30(24) calories
20 Front squats 95#(65#)
10 Ring muscle ups
Muscle up mod = 1 Strict pull up + 1 strict knees to elbow
SPRINT-
21 Minute AMRAP:
21 Calorie on Ski Erg
15 Ab Mat Sit Ups
9 Russian KB Swing + Russian KB Swing with Squat
WOD-
20:00 to build to a heavy 3 rep deadlift
Rest 5:00 then,
15:00 to build to a heavy 3 rep shoulder press
*Save these numbers for an upcoming lifting cycle and
stay tuned to the WOD blog for more details
SPRINT-
3 Rounds:
10 DB Clean and Jerk
1 Minute Bike for Calories
Rest 1 Minutes Between Rounds
Rest 3 Minutes, Then:
3 Rounds:
8 DB Strict Press
1 Minute Double Unders/Single Unders
Rest 1 Minute Between Rounds
Rest 3 Minutes, Then:
150 Second Cumulative L-Sit Hold
If possible, please wear different shoes into the gym and put your workout shoes on once you’re inside. This will help us keep the floor from getting too nasty. I realize on running days it doesn’t really matter but every little bit helps so please bring your gym shoes with you and put them on inside the gym if you are able to. Thank you!
WOD-
5 Rounds for time of
12 Box jump overs 24″(20″)
9 Toes to bar
7 Hang power cleans 135#(95#)
Rest 2:00 between each round
*Score is total time including rest
SPRINT-
24 Minute AMRAP:
20 Calorie Row
12 KB Sumo Deadlift High Pull
10 Push Ups
6 Sandbag Ground to Over Shoulder
WOD-
For time:
Run 400 Meters then,
25-20-15-10 -5
Shoulder to overhead 95#(65#)
1-2-3-4-5
Rope Climbs
Then,
Run 400 Meters
SPRINT-
Every 3 Minutes x 6:
10 Single Arm Hang DB Clean and Jerk (R)
10 Single Arm Hang DB Clean and Jerk (L)
10 Air Squats
10 KB Swings
10 Kickbacks*
Rest remainder of the 3:00
*Kickback = top half of a burpee. Drop to a plank, jump up
Rest until 20:00, Then:
EMOM Death by Burpees
2-4-6-8-10.. (10 minute max)
Continue to add 2 burpees each minute. At burpee failure cut reps in half and continue until 10 minutes.
WOD-
15:00 to build to a heavy 3 rep bench press
*Aim for heavier than last week by a few pounds
Then
As many rounds as possible in 12:00 of
Row, bike, or ski 15(12) calories
20 Alternating dumbbell snatch (pick your #)
10 Burpees over the dumbbell
HAPPY NEW YEAR!
We have Open Gym from 9:00 – 11:00 am today. Come in and sweat out the demons.
Happy New Years Eve! We have an abridged schedule today so make sure you check MBO. Sprint members are welcome to any classes today. Email info@crossfitverve.com and we can sign you up.
Tomorrow, New Years Day, we will have 2 hours of Open Gym. Come in and do whatever you like and get ready to get after things next week! Here’s to a great 2022!
WOD-
27-21-15-12-9-6-3
Calories on the rower
Hang power cleans 95#(65#)
Ab Mat sit ups
After party:
Grip work
:20 hang from pull up bar
Up to minute farmers hold with kb’s or db’s
x 5:00
WOD-
For time
21-15-9
Wallballs 20#(14#)
Strict ring dips
Strict pull ups
After party:
3 rounds not for time of
6/6 Kettlebell single leg deadlifts
10/10 Single arm dumbbell bench press
50′ Overhead walking lunge with kb’s or db’s in each hand
SPRINT-
24-20-16-12-8-4
Double KB Front Rack Walking Lunge (Total)
Hand Release Push Ups
20 Double Unders after each round
We hope everyone is having a good holiday week. Reminder that we have a shorter schedule than normal this week. The 5:30 pm class is our last class Monday thru Thursday and then on Friday we have an abridged holiday schedule. Check MBO or the latest schedule updates.
WOD-
4 Rounds for time:
Run 400 Meters
30 Russian Kettlebell swings 53#(35#)
10 Burpee box jump overs 24″(20″)
*Dress accordingly people!
SPRINT-
What The Helen
1,200 Meter Row
63 Kettlebell Swings
36 Pull Ups
1,200 Meter Row
WOD-
In 20:00 build to a heavy 2 rep front squat
Rest 5:00, then:
As many rounds as possible in 5:00 of
5 Front squats @ 50% of today’s 2 rep
30 Double unders
*Take the bar from the ground during the AMRAP
SPRINT-
5 Rounds:
Bike 30 (21) Calories
12 Dumbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Press
Rest 2 Minutes Between Rounds
