WOD-

3 Rounds for Time:

10 Deadlifts 185#(125#)
50 Double Unders
20 GHD Sit-ups

WOD-

As many rounds as possible in
10:00 of:

25 Foot handstand walk
25 Foot goblet walking lunge 53#(35#)
10 Burpees
10 KB Swings 53#(35#)

SPRINT-

In teams of 2, complete the following for time
50 Wall balls
50 Calorie row
50 Pull ups
50 Calorie bike
50 Devils press
50 Box jumps
50 Calorie ski erg

*Every 3:00
Each partner does 10 burpees

30:00 time cap

WOD-

For time:

21-15-9

Box Jump over 24″(20″)
Cal Row
Clean 95#(65#)

SPRINT-

For time
Run 800 meters
4 Rounds of
15 Dumbbell deadlifts
12 Dumbbell hang power cleans
9 Dumbbell shoulder to overhead
Run 800 meters

WOD-

As many rounds as possible in
12:00 of:

5 Handstand Push Ups
5 Pull-ups
5 Push Ups
5 Toes 2 Bar

SPRINT-

With a 20:00 clock
Bike 20(15) calories
Max unbroken double unders
Ski erg 20(15) calories
Max unbroken double unders
Row 20(15) calories
Max unbroken double unders

The 2021 Verve Pride Shirt Pre-Order is live!  Click the link below to pre-order your shirts.  The pre-order will run until 6/7/2021 @ 5:00 pm.  

https://crossfit-verve.square.site/

If you plan to pick up your shirt at Verve, make sure you select pick up, but delivery is available.

Shirts should be available for pickup around June 18th.  

The Pride shirts are ONLY available via pre-order, so make sure you pre-order before 6/7/2021 if you would like a shirt.   

Click the link below to place your order.  You can also pre-order shirts via the Square system at the gym.  Make sure you put your name in the notes if you place your order at the gym via the Square System.    

https://crossfit-verve.square.site/

 If you need an XXL or larger, please email info@crossfitverve.com   

WOD-

HEAVY DAY:

5 x 10 Rep Max Back Squats

After WOD Stretches

Samson 2 min/ side
Banded Hamstring 1 min/side

SPRINT-

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

WOD-

7 Rounds for Time:

Run 200m
10 Unbroken Snatch 75#(55#)

SPRINT-

Row 500 meters at easy pace
Rest :90
Row 500 meters at moderate pace

Rest 2:00 then;

10 Rounds of
Row 300(200) meters
Rest 1:00 between each round

*Score is slowest round

WOD-

“Filthy Fifty”
For Time:

50 Box Jumps 24″(20″)
50 Jumping Pull-Ups
50 Kettlebell Swings 35#(26#)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses 45#(35#)
50 Back Extensions
50 Wall Ball Shots 20#(14#)
50 Burpees
50 Double-Unders

SPRINT-

5 Rounds for max reps of
Bench Press
Strict pull ups

Rest around 2:00 between rounds.
No rest between bench press and pull ups

Restorative Mobility today at 10:30 am.  Sign up in MBO.

WOD-

For Time:

Row 1,000m
30 Cleans 135#(95#)
Row 1,500m
20 Cleans 135#(95#)
Row 2,000m
10 Cleans 135#(95#)

WOD-

5 Rounds For Time:

10 Snatch Right 50#(35#)
4 25ft Shuttle Sprints
10 DB Snatch Left 50#(35#)
4 25ft Shuttle Sprints
10 Russian Sit Ups 35#(25#)

SPRINT-

With a partner, complete as many rounds as possible in
25:00 of
1 Rope climb
10 Kettlebell swings
15(10) calories on the bike

1 partner does a full round, then the other partner goes

WOD-

Murph Prep:

Run 400m
5 Rounds Cindy
Run 800m
10 Rounds Cindy
Run 400m
5 Rounds Cindy

If you have a vest wear it.

Cindy = 5 Pull ups, 10 Push ups, 15 Air squats

SPRINT-

As many rounds as possible in 20:00 of
Row 500(400) meters
5 Pull ups
10 Push ups
Run 200 meters
15 Air squats