WOD-
3 Rounds of
With a 5:00 clock, as many reps as possible of:
10 Push press 115#(75#)
10 Russian kettlebell swings 53#(35#)
10 Lateral burpees over the bar
10 Box step ups 20″ holding kettlebell 53#(35#)
Rest 3:00 between rounds
*For step ups, you can hold kettlebell anyway want
SPRINT-
21-15-9-15-21
Sandbag Power Clean
Sandbag Front Squat
Pull Ups
Run 100 meters after each round
WOD-
As many rounds as possible in 30:00 of
Run 200 meters
40 Air squats
4 Ring muscle ups
Run 200 meters
40 Air squats
4 Bar muscle ups
SPRINT-
As many rounds as possible in 20:00 of:
40 Alternating DB Snatch
20 Cal Ski
10 DB Push Press
20 Cal Ski
Afternoon Open Gym and new morning Open Gym for Verve members
Row 21:00 for max meters
Every 3:00, get off the rower and do the following:
10 Push ups
10 Ab mat sit ups with straight legs
Score is total meters rowed
Annie On The Water:
100 Double Unders
50 Cal Row
50 AbMat Sit Ups
80 Double Unders
40 Cal Row
40 AbMat Sit Ups
60 Double Unders
30 Cal Row
30 AbMat Sit Ups
40 Double Unders
20 Cal Row
20 AbMat Sit Ups
20 Double Unders
10 Cal Row
10 AbMat Sit Ups
VERVE 10 week strength program and new Open Gym time slots. Read on!
Staring October 4th, we will be offering a 10 week strength program written by our very own, coach Melissa.
The Verve 10 week strength program will focus on the 3 main lifts: Bench, Squat, and Deadlift. Each week we will do the main lifts followed by accessory work, and finish the program with a max out week. The program is percentage based so any skill level will benefit from the programming. The cost for the full program is $75 for Verve Members and $150 for Non-Members. If you want to focus on just one of the lifts the cost is $30 for Members and $60 for Non-Members. Class times to be determined.
About your coach, Melissa Liskowski
Melissa started powerlifting in September of 2019. Since then she has set a National Record in Squat and holds 15 Colorado State Records for all lifts and total across the USPA and USAPL federations in the 52kg weight class. She has been a coach at Crossfit Verve for 3 ½ years and prides herself on helping others achieve things they never thought were possible.
For more information or to get signed up, email melissa@crossfitverve.com
Afternoon open gym is coming back in October. Starting in October, we will also be allowing Verve members to have open gym from 7:30 am – 11:30, Monday through Friday.
More details about open gym will be on tomorrow’s blog.
WOD-
Heavy Day
15:00 to build to a 1 rep power clean
Rest 5:00 then,
15:00 to build to a 1 rep power snatch
SPRINT-
As many rounds as possible in 24:00 of:
34 Wallballs
26 KB Swings
18 Box Jumps
10 Push Ups
WOD-
Complete the following for time:
50-40-30-20-10
Double unders
5-10-15-20-25
Front squats 95#(65#)
*Front squats are from the ground unless their is an injury,
then you can take it from the rack
After party:
3 Rounds for quality of
7 Back extensions
10 Hip extensions
SPRINT-
With A Partner For Time:
100 Cal Bike/Ski
75 Slam Balls
50 Devils Press
25 50′ Prowler Pushes
WOD-
Week 8 of running (Last week of running progression)
Every 4:30 x 4 run the following
Run 1 = 800 meters
Run 2 = 600 meters
Run 3 = 800 meters
Run 4 = 600 meters
Total = 2800 meters
Then,
As many rounds as possible in 12:00 of
Row 10 calories
10 Box jump overs 24″(20″)
10 Toes to bar
SPRINT-
8 Rounds with a 1:30 Minute Clock:
3 DB Deadlifts
5x10m Shuttle Sprints
Max Jumping Lunges with Remaining Time
Rest 1 Minute Between Rounds
WOD-
7 Rounds for time of
Bike or Ski 7 calories
7 Dumbbell box step overs (choose your db #)
7 Dumbbell front squats (choose your db #)
After party
5 Rounds for quality of
10 Hip extensions
10 GHD sit ups
Today marks the 20th anniversary of the 9/11 attacks. Take a minute today to remember the fallen and be grateful for something in your life.
WOD-
With a partner, complete the following for time:
100 Burpees over your partner
100 Medball sit ups (pass the ball to your partner on each rep)
100 Push ups (1 partner works, while the other holds a plank)
100 Russian kettlebell swings (1 partner works, while the
other hangs from the pull up bar)
100 Calories on the bike or 120 Calories on the rower
Rx weights = 20#(14#) for medball sit ups and 53#(35#) for Russian
KB swings
You have to finish one movement before moving on to the next,
but you can do them in any order you choose.
SPRINT-
With a Partner for Time:
5k Row
400 Double Unders
300 Wallballs
200 Alt DB Snatches
10 Rope Climbs Each
WOD
As many rounds as possible in 25:00 of
Run 200 meters
30 Wall balls 20#(14#) 10′(9′)
2 Rope climbs
SPRINT-
25 Minute AMRAP
5 Man Makers
10 Pull Ups
15 Bike Cals
20 DB Lunges
25 Ab Mat Sit Ups
WOD-
Heavy Day
10:00 to build to a heavy 2 rep deadlift
Rest 2:00 then,
10:00 to build to a heavy clean high pull
Rest 3:00 then
10:00 to build to a heavy power clean
SPRINT-
Every 5 minutes x 5 Rounds
250m Row
200ft Prowler Push
3 Wall Walks
*rest remainder of the time
