Reminder that we are hosting a wine and yoga event with Margaux Alvarez tonight at 6:30 pm.   See this past Tuesday’s blog for more information.  All are welcome.  Come to the 5:30 pm class and then hang out after or if you worked out earlier, come back for some yoga and wine!  

WOD-

As many rounds as possible in 20:00 of
40 Wallballs 20#(14#) 10′(9′)
30(24) Calories on the rower
20 Toes to bar
10 Alternating dumbbell snatch (Pick your own weight)

SPRINT-

For Time:

15 DB Deadlifts
30 Toes to Bar
15 DB Front Squats
30 Double Unders
15 DB Hang Cleans
30 Pull Ups
15 DB Thrusters
30 Burpees

WOD-

Every minute on the minute for 30:00

Minute 1 = 15(12) calories on the bike
Minute 2 = 20 Push ups
Minute 3 = 50 Double unders
Minute 4 = 5 Muscle ups (Ring or Bar)
Minute 5 = Rest

SPRINT-

As many rounds as possible in 21 minutes of:

Run 400 meters
10 sandbag over shoulder
100ft sandbag carry

WOD-

10 Rounds for time of:
Run 200 meters
8 Unbroken thrusters
Rest 2:00 between each round

Rds 1 – 3 = 95#(65#)
Rds 4 – 7 = 115#(75#)
Rds 8 – 10 = 95#(65#)

SPRINT-

4x4minute AMRAP

Ski 20 (15) Cal
4 HSPU
AMRAP KB Swings

Rest :90 seconds between rounds

Do you like wine?  Do you like yoga?  Do you like wine and yoga combined?  Well then this Friday, we have a great event for you.  Friday July 30th at 6:30 pm, Verve is hosting a yoga and wine event with Margaux Alvarez.  Margaux is a 7x CrossFit Games athlete and a recent competitor on NBC’s Titan Games.  Please join us at 6:30 pm Friday for some yoga and wine. 

 All are welcome and you simply can show up and partake.

Check out Margaux’s Instagram pages: @321gaux and @thegoatwine

WOD-

Heavy Day

Every 2:00 x 12 rounds
2 Power cleans

Then,
2 x max effort touch and go power cleans
at 65% of today’s heaviest 2 rep.
Rest 3:00 between efforts

After party:
3 Rounds for quality of:
10 GHD sit ups
10 Hip extensions

SPRINT-

5 Rounds For Time

Bike 15(12)
20 Goblet Walking Lunges
25 Ab Mat Sit Ups

WOD-

Every minute on the minute for 10:00
Run 100 meters

Then:

As many rounds as possible in 15:00 of
Row 300(200) meters
10 Pull ups
10 Burpees over the rower

SPRINT-

TABATA Fight Gone Bad

Wall Ball Shots
KB Sumo DL High Pull
Box Jumps
DB Push Press
Calorie Row

*Complete 8 intervals of each movement (4 minutes) before moving on to next movement. Score is lowest reps per interval (:20 seconds) for each movement added together.

WOD-

“Tommy V”
For Time:
21 Thrusters 115#(75#)
12 Rope Climbs
15 Thrusters 115#(75#)
9 Rope Climbs
9 Thrusters
6 Rope Climbs

We will have a vendor coming by for Saturday’s classes with free samples for you guys.  The company is called Uleva and they will provide samples and education about their Uleva Sleep supplement.  They are also doing a raffle to win some of their products.  More details will be provided at the table.  

Here is a little information about their sleep supplement.

Uleva has CBD duel ingredient supplements with herbal blends to help promote balance to everyday life. Each Uleva formulation has been thoughtfully blended to generate maximum benefits. Herbal and nutritive ingredients such as turmeric, melatonin, and Lion’s Mane mushroom work in harmony to support an overall feeling of wellness.  

If you are someone that is looking for help with sleep, then feel free to stop by their table and grab a sample and ask any questions you might have.  

WOD-

As many rounds as possible in 45:00 of:

Run 800m
30 Kettlebell Swings 35#(25#)
Run 400m
20 Push-ups
Run 200m
10 Burpee Bar Muscle Ups

SPRINT-

In teams of 2, complete as many reps in 5:00 at each station of:
10 Meter prowler pushes
Wallballs
Burpee pull ups
Meters on the rower
*2:00 of rest between each station
**One person works and one person rests

WOD-

For Time:

30-20-10
Wall Ball 20#(14#) 10′(9′)
Toes-2-Bar
Deadlift 135#(95#)

SPRINT-

10 Rounds for time of:
5 Dumbbell hang squat clean right arm
5 Box jumps
5 Dumbbell hang squat clean left arm
5 Weighted ab mat sit ups holding a medball

WOD-

HEAVY DAY:

7 x 3 Split Jerk

10 GHD Hip Extension after each set

After Party:

3 x 10 GHD Back Extensions

SPRINT-

4 Rounds for time of:
Row 500(400) meters
15 Devils press
15 Pull ups

Rest 2:00 between each round

WOD-

As many rounds as possible in 25:00 of:

30 Power Clean 75#(55#)
12 Burpee Box Jump Over 24″(20″)
20 Squat Clean 75#(55#)
12 Burpee Box Jump Over 24″(20″)
10 Clusters 75#(55#)
12 Burpee Box Jump Over 24″(20″)

SPRINT-

For time:
30 Dumbbell thrusters
1 Rope climb
25 Dumbbell thrusters
2 Rope climbs
20 Dumbbell thrusters
3 Rope climbs
15 Dumbbell thrusters
4 Rope climbs
10 Dumbbell thrusters
5 Rope climbs