WOD-
3 Rounds For Time:
20 Pull ups
10 Shoot Throughs
20 Hand Release Push Ups
SPRINT-
In teams of 2, complete the following for time:
Row 100 calories
100 Dumbbell front squats
100 Box jump overs
Bike 75 calories
75 Dumbbell front squats
75 Box jump overs
Ski Erg 50 calories
50 Dumbbell front squats
50 Box jump overs
*1 person works at a time, and reps
can be broken up however you choose
WOD-
3 Rounds with 2 minutes rest between each round of:
As many rounds and reps as possible in 4:00 of:
10 Thrusters 75#(55#).
10 Burpee Box Jumps 24″(20″)
SPRINT-
As many rounds as possible in 20:00 of
30 Alternating dumbbell snatch
30(20) Calories on the rower
20 Push ups
20 Ab mat sit ups
WOD-
For Time:
100 AbMat Sit-ups
80 Cal Row
60 Deadlifts 185#(125#)
40 Cal Row
20 Power Cleans 155#(105#)
SPRINT-
4 Rounds for time of:
20 Wall balls
15 Toes to bar
10 Burpees
5 Strict pull ups
The Department of Health came to the gym yesterday and informed us that masks must be worn at all times. This means that even when you are in your square, you have to keep your mask on. If this is a problem for you, please email eric@crossfitverve.com and we can discuss.
Please comply with this. As much as we like paying $1000 fines and having to go to court, I’d rather not do it more than once.
Thank you in advance.
WOD-
HEAVY DAY:
Back Squat (from rack!) 15:00 to build to heavy single then,
Every minute on the minute for 8:00:
1 Back Squat + max set strict pull ups
SPRINT-
6 Rounds of:
With a 2:00 clock:
Row 300(200) meters
With remaining time, as many
Kettlebell swings as possible.
Rest 1:00 between each round.
*Score is total KB swings over the 6 rounds
WOD-
As many rounds as possible in 12:00 of:
6 Power Snatch 135#(95#)
12 Burpees
24 Double Unders
SPRINT-
As many rounds as possible in 18:00 of
Bike or Ski 20(15) calories
10 Ring rows
10 Box jumps
WOD-
10 Rounds For Time:
10 Toes-2-Bar
10 Box Jump Overs 24″(20″)
10 Push Press 95#(65#)
SPRINT-
As many rounds as possible in 20:00 of
Row 500(400) Meters
20 Sumo deadlift high pull with kettlebell
10 Push ups
WOD-
5 Rounds for Time:
10 Front Rack Lunges 75#(55#)
10 Front Squats 75#(55#)
Row 500 meters
WOD-
For Time:
10-9-8-6-5-4-3-2-1
Handstand Push Ups
1-2-3-4-5-6-7-8-9-10
Sumo Deadlift High Pull 115#(75#)
SPRINT-
As many rounds as possible in 20:00 of
Bike or Row 20 calories
20 Russian kettlebell swings
15 Box jump overs
10 Burpee pull ups
HAPPY NEW YEAR!
WOD
As many rounds as possible in 20:21 of:
1 Back Squat 225#(155#)
1 Rope Climb
21 Cal Row”
Abridged schedule today and tomorrow. Check MBO for class times.
WOD-
For Time:
12-9-6-3-6-9-12
Power Clean 135#(95#)
Toes 2 Bar
