WOD-

Partner WOD

100 Box Jumps
80 Squat Cleans 155#(105#)
60 GHD Sit-Ups
40 Sumo Deadlift 225#9155#)
20 Burpee Pull-ups

*1 partner works at a time, the other runs
a 200m and then tags in upon return and
the other partner goes out for a 200m run.

SPRINT-

With a partner, complete the following:

Row 2000 meters.
One partner rows, the other holds a plank. Switch every 200
meters

Ski 1000 meters
One partner skis, the other hangs from the pull up bar. Switch
every time the person drops off the bar.

50 Sandbag ground to over shoulder
One person works, the other rests

For the row and ski portions, partner can only work while the other
is in a plank or hanging from the pull up bar.

WOD-

HEAVY DAY

Push Jerk

5-5-3-3-1-1-3-3-5-5

SPRINT-

As many rounds as possible in 5:00 of
15(10) Calories on the bike
15 Box jumps overs
15 Kettlebell sumo deadlift high pulls

Rest 2:00 x 4 rounds

*Pick up where you left off

Bring a Friend Week July 12th – July 17th
Starting Monday July 12th through Saturday July 17th, every class on our schedule is open to anyone that would like to come try CrossFit with us.  Do you know someone who wants to CrossFit?  Then invite them to come workout with you for as many classes as they’d like during the week of 7/12 – 7/17.  Know a former member of Verve that might want to workout?  Invite them to come to as many classes as they’d like during the week.  

All they need to do is create an MBO account and sign up for the classes they’d like to attend.  We ask that everyone sign up in advance so we know how many people to expect and can plan accordingly.  

Here is the easiest way to set up your MBO account.

Go to our Schedule page on our website : 

http://www.crossfitverve.com/verve-schedule/ 

You should see a calendar on that page.  In the right hand corner of the calendar, you’ll see a My Account link.  Click that link and it will take you through a couple quick steps to set up your account.  

After your account is all set up, you can download the MBO app and use the app to sign up for classes or sign up via our Schedule page with your MBO login information.  

During Bring a Friend Week, all our classes, WOD and Sprint, are open for your friends to try.  The only exception is Open Gym, which will still be for our members only.  

If you have any questions, please email info@crossfitverve.com

We will be having a get together on July 17th that everyone is invited to.  We will create an event in FB that you can sign up for.  More details will follow on this, but for now, start spreading the word about Verve’s Bring a Friend Week.

WOD-

As many rounds as possible in 15:00 of:

50 Double Unders
30 AbMat Sit-ups
15 Chest 2 Bar Pull-ups

SPRINT-

As many rounds as possible in 25 minutes of
Run 200 meters
10 Devil’s press
Run 400 meters
20 Alternating reverse lunges holding dumbbells

WOD-

Snatch DT

5 Rounds For Time:

12 Snatch Grip Deadlift
9 Hang Power Snatch
6 Overhead Squats

*Rx = 115#(85#)

SPRINT-

5 Rounds for time of:
40 Double unders
20 Kettlebell swings
10 Calories on the bike or ski erg
5 Burpees

WOD-

For Time:

8 x 100m
6 x 200m
4 x 400m
2 x 800m

*Rest as long as your previous run took to complete

SPRINT-

Complete the following for time:
Row 500 meters
25 Dumbbell thrusters
25 Toes to bar
Row 400 meters
20 Dumbbell thrusters
20 Toes to bar
Row 300 meters
15 Dumbbell thrusters
15 Toes to bar
Row 200 meters
10 Dumbbell thrusters
10 Toes to bar
Row 100 meters
5 Dumbbell thrusters
5 Toes to bar

WOD-

7 Rounds for Time:

15 Wall Balls 20#(14#) 10′(9′)
5 Ring Muscle Ups

WOD-

Happy 4th of July!

4 rounds for time:

7 Power Cleans 155#(105#)
4 Burpee Box Jumps
21 Pull-ups

WOD-

“Light Karen with a twist”

For time:

150 Wall Balls 14(10) 10′(9″) target

*Row 8/6 cals every time you break

SPRINT-

With a partner, complete the following for time

100 Calories on the bike
100 Burpee box jump overs
100 Medball cleans
100 Kettlebell swings
20 Rope climbs

Can break up and do in any order you choose.

One person works at a time

WOD-

Modified “Amanda 45”

13-11-9-7-5

Bar Muscle Up
Snatch 95# (65#)

SPRINT-

With a 2:30 clock complete
10 dumbbell hang power cleans
10 dumbbell push press
With the remaining time, as many calories on
the rower.

Rest 1:30 x 5 rounds

WOD-

AMRAP Repeats:

3 rounds of as many reps as possible
in 5:00:

30 Double Unders
8 Burpees
4 25ft Shuttle Sprints

*Rest 3 minutes between rounds

After Party:

3 x 12 1/2 kneeling Arnold press
3 x 12 Kettlebell Windmills

SPRINT-

As many rounds as possible in 20:00 of
25 Wall balls
Run 400 meters
25 Alternating dumbbell power snatch
Run 400 meters