As far as possible in 18:00 of
3 Toes to bar
3 Wallballs 20#(14#)
3 Eye level kettlebell swings 53#(35#)
6 Toes to bar
6 Wallballs 20#(14#)
6 Eye level kettlebell swings 53#(35#)
9 Toes to bar
9 Wallballs 20#(14#)
9 Eye level kettlebell swings 53#(35#)
12 Toes to bar
12 Wallballs 20#(14#)
12 Eye level kettlebell swings 53#(35#)
*Keep adding 3 reps to each movement until time is up

Score = last completed round + reps

10:00 of Handstand walking practice

With a partner, as many rounds as possible in 22:00 of:

10 Wall walks
20 Chest to bar pull ups
10 Deadlifts 225#(155#)
20 Calories on the bike or ski erg

1 partner works, 1 partner rests
Break up however you want

5 Rounds for time of:
Run 200 meters
10 Ring dips
Run 200 meters
10 Ring support knee raises

Every 3:00 x 6 rounds
10 Hang power cleans 95#(65#)
7 Front squats 95#(65#)
3 Ring or bar muscle ups

With the remaining time
As many calories on the bike, rower, and ski erg.
2 rounds on each machine

Rest 2:00 between each round

Bench Press
5 sets of 10 – 15 reps.
Aim for 2.5# – 10# heavier than last week.

As many rounds as possible in 12:00 of
20 Alternating dumbbell snatch 40#(25#)
10 Burpee box jump overs 24″(20″)

8 Rounds of:
With a 2:00 clock
Run 200 meters
10 Wallballs 20#(14#) 10′(9′)

With the remaining time
As many toes to bars as possible

No rest between rounds.

Every 2:00 run another 200 meters
and perform 10 wallballs

For time:
Row 10 calories
10 Clean and jerks 135#(95#)
Row 20 calories
8 Clean and jerks 155#(105#)
Row 30 calories
6 Clean and jerks 185#(125#)
Row 40 calories
4 Clean and jerks 205#(145#)
Row 50 calories
2 Clean and jerks 225#(155#)

5 Rounds for time of:
9 Box jumps 30″(24″)
15 Kettlebell sumo deadlift high pulls 53#(35#)
21 Ab mat sit ups

Post WOD:
3 – 5 rounds for quality of
21’s barbell bicep curls
8 – 12 Deficit push ups

With a partner, complete as many rounds as possible in 22:00 of
10 Overhead squats 95#(65#)
10 Ring or bar muscle ups
Run 800 meters

*1 person works, 1 person rests. Split reps as needed.
**You can do a combo or ring and bar muscle ups as well

NEW VERVE GEAR AVAILABLE!

We have partnered with a company called Fully Amped to offer our apparel and make it available all the time!

Fully Amped provides a solution for affiliates to have print on demand options for all types of apparel. In the past we’ve done pre-orders for our shirts, and once they were sold out or people didn’t have a chance to get a shirt, they had to wait for the next round. Now, you can buy shirts anytime you’d like. The offer everything from hoodies to tank tops and we have a few new designs as well as some old favorites available.

How to order new Verve gear!

Use this link : https://www.fullyamped.com?sca_ref=3682783.uvwalVdq7Z

Once on the Fully Amped website, search for CrossFit Verve

You will be directed to our affiliate store where you can choose the type of design and shirt you’d like to purchase. Please use the link above as we are compensated for each sale we send to them.

Purchase right through their website and have it shipped directly to you. If you start shopping and end up leaving the site before you place your order, please use the link above when you go back to the website.

If you have any questions, you can communicate directly with the Fully Amped team and their customer service is fantastic.

We appreciate all your support and believe this option to buy Verve gear anytime you want is more accommodating than what we’ve offered in the past. We plan to offer new designs much more frequently than we have in the past and we will update you when new designs become available.

Thank you,

CrossFit Verve

As many reps as possible in 5:00 of
Row 20 calories
20 Toes to bar
20 Kettlebell swings 53#(35#)
Row 20 calories
20 Push ups
20 Dumbbell hang power cleans 40#(25#)
Row 20 calories
20 Dumbbell shoulder to overhead 40#(25#)
20 Air squats
Row 20 calories
20 Walking lunges
20 Box jumps 24″(20″)

Rest 3:00, then:

As many reps as possible in 7:00 starting from the bottom and working to the top

Rest 3:00, then

As many reps as possible in 12:00 in any order you’d like.

Example, you could stay on the rower for all 80 calories if you wanted

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