WOD-

For Time:

Run 400 meters
10 Cleans 115#(75#)
8 Cleans 135#(95#)
6 Cleans 155#(105#)
4 Cleans 185#(125#)
2 Cleans 205#(135#)
Run 400 meters

SPRINT-

5 Rounds for time of
Row 20 calories
15 Wall balls
10 Pull ups

WOD-

As many rounds as possible in
20:00 of

5 Bar Muscle Ups
10 Single Leg Squats (NO PISTOLS)
15 Push Ups

SPRINT-

Every 2:00 x 10 rounds
Bike or Ski 12(8) calories
10 Kettlebell deadlift high pulls
*Rest remainder of time

*Score is slowest round

Committed Club is back in action!

For the month of April and all month’s moving forward, we will be recognizing all Verve members that have come to the gym 14 or more times in a month.  The board located right near the bathrooms, will have the names of all Verve members that are in the past month’s committed club.  Each month we will draw a random name from the list and that person will receive a $25 gift card to a local business or a VISA gift card.  

All you need to do is sign up and attend classes.  The coaches will sign you in and your visits will be recorded in MBO.  The winner of the raffle will be notified and then you can let me know which local business you’d like to support or if you’d prefer a VISA gift card.

There’s still a few more days in April and we’d love to see as many of you as possible on the Committed Club.  

WOD-

3 Rounds For Time:

100 Double Unders
25 Toes 2 Bar
15 Power Snatch 95#(65#)

SPRINT-

As many rounds as possible in 10:00 of
10 Goblet squats
8 Russian kettlebell swings
6 Burpees
4 Box jumps

Rest 2:00 then,

3 x 4:00 rows with 1:00 rest between
Row at faster split than the previous 2 weeks

WOD-

HEAVY DAY:

7 x 1 Strict Press
7 x 1 Push Press
7 x 1 Push Jerk

Sets are on the minute and bar comes from the floor

SPRINT-

With a 10:00 clock
Row 2000(1600) meters
With remaining time
Max effort push ups
Rest 2:00 then
With a 10:00 clock
Bike 120(80) calories
With remaining time
Max effort toes to bar

WOD-

Every 2 minutes for 10 Rounds:

11 Cal Row
11 Unbroken Pull-ups
5 Jump Squats to Box

SPRINT-

As many rounds as possible in 20:00
Run 200 meters
20 Medball cleans
Run 200 meters
20 Ring rows

WOD-

As many rounds as possible
in 14:00 of:

10 Deadlifts
10 Power Clean
5 Split Jerks

Rx = 135#(95#)

WOD-

4 Rounds For Time:

50 Air Squats to target
25 GHD Sit-Ups
200 Meter run

SPRINT-

3 times through
:45 of work :15 to transition
Battle ropes
Weight ab mat sit ups
Dumbbell thrusters
Burpees
Lunges with sandbag on back

Rest 2:00, then:
5 rounds of :45 or work :15 of rest
Max calories on rower, ski erg, or bike
(Pick 1 machine and do all 5 rounds on it)”

WOD-

Pyramid Double Helen

For Time:

1,200 meter Run
63 Kettlebell Swings 53#(35#)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings 53#(35#)
24 Pull-Ups
400 meters Run
21 Kettlebell Swings 53#(35#)
12 Pull-Ups

Time Cap: 30 minutes

SPRINT-

5 Rounds of:
With a 2:30 clock
50 Double unders
15 Kettlebell swings
Max calories on rower with time remaining
Rest 1:30 between rounds

Score is total calories over the 5 rounds
One score on board

WOD-

As many rounds as possible in
10:00 of:

10 Burpees
10 Lateral Box Step Overs 53#(35#)
10 Handstnd Push-ups

SPRINT-

As many rounds as possble in 18:00 of
10 Burpee toes to bar
Bike or ski erg 20(15) calories
10 Deadlifts with dumbbells

WOD-

For Time:

12-9-6

Snatch 155#(105#)
Box Jump 30″

SPRINT-

As many rounds as possible in 8:00 of
10 Dumbell thrusters
10 Pull ups

Rest 2:00 then,

Row 6:30 at conversation pace ~ 2:20 – 2:40 split time
Rest 1:00
Row 6:30 at conversation pace ~ 2:20 – 2:40 split time