WOD-

HEAVY DAY:
Split Jerk 7 x 1
As heavy as possible for each set
*After each Split jerk perform 2 Burpee Pull-overs and 2 Burpee Bar Muscle Ups

SPRINT-

For time:
Row 1000(900) meters
30 Goblet squats with a kettlebell
Row 1500(1350) meters
30 Deadlifts with a kettlebell
Row 2000(1800) meters
30 Goblet squats with a kettlebell

WOD-

As many rounds as possible in 25:00 of:
10 Power Snatch 95#(65#)
20 Burpees
30 Calorie Row

SPRINT-

5 Rounds of:

10 Toes to bar
15 Dumbbell hang power clean to overhead
20 Alternating forward lunges with dumbbells
40 Double unders

Rest around 2:00 between rounds
*Score is slowest round

Today’s WOD is written by Coach Melissa.  Get to know Melissa better!

1) Where are you originally from?
Houston, TX

2) What sports, if any, did you play as a kid?
Cheerleader

3) How long have you done CrossFit?
8 years

4) How long have you coached CrossFit?
Coming up on my 3 year coach anniversary at Verve.

5) Favorite part of being a trainer
I love seeing people do things they never thought they were capable of, I get more excited for other people’s PRs then I do for my own. Being apart of someone’s journey to better health and confidence is amazing.

6) Married, kids, dogs?
Married to Fredrick, 3 year old twins Ruby and Gerik, 6 month old english bulldog Otis.

7) Why is fitness such a big part of your life?
Overall physical and mental health and longevity. I want to be independent well into my old age. Fitness brings me happiness.

WOD-

Designed by Coach Melissa!

For Time:
12-9-6
Back Squat 225#(155#)
Strict Handstand Push-up

SPRINT-

As many rounds as possible in 15:00 of
Run 200 meters
20 air squats
Run 200 meters
2 rope climbs

WOD-

As many rounds as possible in 14:00 of:
50 Double Unders
10 Toes-2-Bar
200m Run
10 Pull-ups

SPRINT-

For time:
10 Alternating dumbbell snatches
15 Burpee box jumps
20 Alternating dumbbell snatches
15 Burpee box jumps
30 Alternating dumbbell snatches
15 Burpee box jumps
40 Alternating dumbbell snatches
15 Burpee box jumps
50 Alternating dumbbell snatches
15 Burpee box jumps

*20:00 Time cap

**After workout, on your own time:
2 Rounds of
10 strict pull ups
10 kipping swings

Rest ~:90 between sets

**If you can do 10 strict pull ups unbroken
do strict chest to bar pull ups.
This will be programmed every M and F for the next
4 weeks or so.

WOD-

“Kelly”
5 Rounds for time of:
Run 400 meters
30 Box jumps 24″(20″)
30 Wall balls 20#(14#)

WOD-

For Time:
10-20-30-40-50
Double Unders
Deadlift 115#(75#)
Calorie Row

SPRINT-

3 Rounds for time of:
Bike 60(50) calories
30 Russian kettlebell swings
15 Pull ups

WOD-

“CrossFit Open 18.2”

For Time:

1-2-3-4-5-6-7-8-9-10
Dumbbell Squat 50#(35#)
Bar Facing Burpees 

SPRINT-

5 Rounds of:
With a 2:30 clock
50 Double unders
15 Toes to bar
With the remaining time, as many dumbbell thrusters
as possible

Rest 1:30 between

Score is total thrusters over the 5 rounds

*After workout, on your own time:
2 Rounds of
10 strict pull ups
10 kipping swings

Rest ~:90 between sets

**If you can do 10 strict pull ups unbroken
do strict chest to bar pull ups.
This will be programmed every M and F for the next
8 weeks or so.”

WOD-

5 Rounds For Time:
10 Power Clean 145#(110#)
10 Box Jumps 24″(20″)
10 Ring Dips

SPRINT-

As many rounds as possible in 10:00 of
Row 250 meters
10 Dumbbell hang power clean to overhead

Rest 3:00, then

As many rounds as possible in 7:00 of
Row 15(10) calories
10 Burpees over the rower

Scores are total rounds for each piece

WOD-

As many rounds as possible in 12:00 of:
25 Air Squats
25 AbMat Sit-ups
25 Push Press 45#(35#)
25 Double Unders

SPRINT-

As many rounds as possible in 18:00 of
20 Alternating dumbbell snatches
10 Front squats with dumbbell on right shoulder
10 Front squats with dumbbell on left shoulder
20 Calories on the ski erg or bike

Most of you figured out correctly that Lexi was the person behind yesterday’s workout.  Now let’s get to know coach Lexi better!

1) Where are you originally from? Northern VA, right outside of DC

2) What sports, if any, did you play as a kid? I was a dancer and was on a competitive travel hip hop team.

3) How long have you done CrossFit? Since 2012 and my mom was actually the one who got me into it!

4) How long have you coached CrossFit? For about 5 years now but just joined the Verve team last summer!

5) Favorite part of being a trainer? I love getting to interact with such a wide variety of people every day. I’ve always been a people person and coaching gives me the opportunity to engage with and get to know so many people who I otherwise wouldn’t get the chance to meet.

6) Married, kids, dogs? DOGS! Yes, I have two beautiful brindle babies! We rescued Tyrion a few years ago and he’s an Italian Mastiff! We just adopted our puppy, Pancake, last summer and she’s a pit mix! Do you want pictures? I have hundreds! Oh and ya, I’m married, too. My amazing husband Matt and I have been together for about 6.5 years now and got married in 2018!

7) Why is fitness such a big part of your life? Aside from long term health and feeling energized and strong every day, fitness is my favorite way to physically and mentally challenge myself.

WOD-

Gymnasty Strength Day!
7 Sets of one of the following complexes:
Rx= 1 Bar Muscle Up + 2 TTB+ 3 Pull-ups + 2 TTB + 1 Bar Muscle Up
Option B: 1 C2B Pull-up + 2 TTB + 3 Pull-ups + 2 TTB + 1 C2B Pull-up
Option C: 1 Foot Assisted Pull-up + 2 Hanging Knee raise + 15s Bar Hang + 2 Hanging Knee Raise + 1 Foot Assisted Pull-Up

SPRINT-

Every minute on the minute for 25:00
Minute 1 8 – 15 Toes to bar
Minute 2 30 – 50 Double unders
Minute 3 10 – 15 Box jumps
Minute 4 3 – 5 Dumbbell complex
Minute 5 Rest

*Dumbbell complex =
5 Deadlift
4 Hang power cleans
3 Front Squats