WOD-

“Lynne”
5 Rounds for reps:
Max effort bench press, body weight
Max effort strict pull-ups
Rest around 3 minutes between rounds

SPRINT-

25 Minute AMRAP:

200m Ski Erg
20 Double KB Deadlifts
50 Double Unders
300m Ski Erg
20 Double KB Deadlifts
50 Double Unders
400m Ski Erg
20 Double KB Deadlifts
50 Double Unders

Continue to add 100m to the Ski Erg each round

Mask Update:

We have notified the Department of Health of our overall vaccination numbers and we are approved to operate without masks for those of you that have submitted your vaccine cards.   

If you have submitted/ uploaded a copy of your vaccination card to Verve, you are no longer required to wear a mask while working out. If you have not yet submitted/ uploaded a copy of your vaccine card to Verve and/ or you have chosen to remain unvaccinated, you will be required to continue to wear a mask while inside Verve, which includes during the workouts. If you are vaccinated but have not uploaded your card, you are still able to do this, we just ask that you continue wearing a mask until we verify your card has been submitted.

If you do not wish to show proof of vaccination or are unvaccinated, wearing a mask is non negotiable. If you fall into one of these two categories and are found not wearing a mask, you will be asked to leave Verve. You may return when you have a mask and are wearing it.  We don’t mean that to be harsh, but those are the rules for the time being.  Our coaches can see your vaccine status in MBO so if you haven’t provided your vaccine card, then you will need to wear a mask.  

If you would like to submit your vaccine card and have your status updated in MBO to show that you are vaccinated, you can email info@crossfitverve.com or there are instructions on the doors of the restrooms.  

WOD-

As many rounds as possible in 12 minutes of:
10 Shoulder to overhead 115#(75#)
10 Alternating front rack lunges 115#(75#)
50 Double unders

After party:
5:00 Grip capacity work
:20 Pull up bar hang
Up to the minute farmers hold.
(Use a heavier weight than last time for the farmers holds)

SPRINT-

5 Rounds For Time:

5 Single Arm DB Snatch
10 DB Lunges
15 GHD Sit Ups
20 Bike Calories

Rest 1:30 Between Rounds

WOD-

Front Squat
5-4-3-2-1-1

Rest 5:00 then,

10 Rounds of:
Row 120(100) meters
Rest :60 between efforts

Score is heaviest front squat and slowest rowing interval

SPRINT-

Row

2x800m
4x400m
6x200m
8x100m

Rest as long as your previous row took

WOD-

Complete the following for time:

Run 200 meters
15 Toes to bar
12 Power cleans 135#(95#)
Run 200 meters
15 Toes to bar
10 Power cleans 155#(105#)
Run 200 meters
15 Toes to bar
8 Power cleans 185#(125#)
Run 200 meters
15 Toes to bar
6 Power cleans 205#(135#)
Run 200 meters
15 Toes to bar
4 Power cleans 225#(155#)

SPRINT-

For time:
21-18-15-12-9-6-3
Kettlebell goblet squats
Kettlebell swings
Burpees over the kettlebell

WOD-

For time:
50 Box jump overs 24″(20″)
50 Med ball cleans 20#(14#)
40 Russian kettlebell swings 53#(35#)
40 Ab mat sit ups
30 Kettlebell snatch 53#(35#)
30 Goblet squats 53#(35#)
20 Walking lunge steps no weight
20 Burpees
10 Strict pull ups
10 Strict handstand push ups
5 Rope climbs 15′
5 Muscle ups

SPRINT-

For Time:

50 AbMat Sit Ups
40 Push Ups
30 Box Jumps
20 Pull Ups
10 Dips
40 AbMat Sit Ups
30 Push Ups
20 Box Jumps
10 Pull Ups
30 AbMat Sit Ups
20 Push Ups
10 Box Jumps
20 AbMat Sit Ups
10 Push Ups
10 AbMat Sit Ups”

WOD-

For time:
50-40-30-20-10
Russian kettlebell swings 53#(35#)
Ab mat sit ups
Double unders

After party:
3 – 5 rounds for quality of
20 Banded tricep extensions
10 Dumbbell bicep curls (pick # heavier than last week)

WOD-

As many rounds as possible in 20:00 of
Run 400 Meters
2 Rope climbs
10 Devil press 40#(25#)

SPRINT-

For Time, With a Partner:

50 KB Ground to Overhead
75 Double KB Deadlifts
100 KB Swings
75 Ab Mat Sit Ups
50 KB Ground to Overhead

One partner holds double KBs in a farmers hold while other partner works.

WOD-

For time:
Row 1000 Meters
20 Russian kettlebell swings 70#(53#)
25 Box jumps 24″(20″)
30 Shoulder to overhead 95#(65)
40 Bar facing burpees
30 Shoulder to overhead 95#(65#)
25 Box jumps 24″(20″)
20 Russian kettlebell swings 70#(53#)
Row 1000 Meters

SPRINT-

24 Minute AMRAP:

6 Hand Release Push Ups
12 Box Jumps
18 SlamBalls

WOD-

5 Rounds for time of:
10 Shoulder to overhead 135#(95#)
20 Box jumps 20″
Rest 2:00 between each round

*Score is total time including rest

SPRINT-

25 Minute AMRAP:

5 Sandbag Bear Complex
10 Burpees
15 Pull Ups
20 (16) Bike Calories

WOD-

As many rounds as possible in 25:00 of:
10 Power cleans 135#(95#)
Run 400 meters

SPRINT-

For Time:

Buy In: 60 (48) Calorie Row

Then, 3 Rounds of:

60 Double Unders
30 DB Power Cleans
60 Double Unders
30 DB Seated Strict Press