WOD
Friday 200410
Endurance-
Row or Run
10 Rounds of
300 Meters @ RPE 8+
Rest 2:00 between each
WOD-
For time:
21-15-9-15-21
Thrusters (choose your own weight)
*After each round:
Run 200 meters or 15 burpees
If...
Thursday 200409
If anyone needs protein or anything else that we normally carry in the retail room email me, eric@crossfitverve.com, and I can coordinate a time...
Wednesday 200408
Endurance:
Bike, Run, or Row
2 Rounds of
5:00 @ RPE 7+
3:00 @ RPE 3 - 5
4:00 @ RPE 7+
2:00 @ RPE 3 - 5
3:00...
Tuesday 200407
All workouts and warm ups are in Beyond the Whiteboard. If you don't have an account, email eric@crossfitverve.com to get your free BTWB account.
For...
Monday 200406
Endurance-
Row or Run
3 x 7:00 with 1:30 rest between each
interval
RPE = 3 - 5
WOD-
Today's WOD brought to you by Ali Kesler, formerly Nichols. ...
Sunday 200405
Deck of cards:
Diamonds = Single arm thrusters
Hearts = Single arm deadlifts
Clubs = 10 Meter sprints
Spades = Double unders x 2
Shuffle a deck of cards....
Saturday 200404
WOD-
For time:
100 Kettlebell swings 53#(35#)
(Russian or full swings, your choice)
*Every 3:00 Run 200 Meters or perform 15
Burpees
*No KB, use 1...
Friday 200403
Endurance
Row, Bike, or Run
1000m, 800m, 1000m, 600, 1000m, 400m, 1000m, 200m
Rest 2:00 between each distance
RPE 5 - 7
WOD
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Hang power cleans
Front squats
*Pick your own...
Thursday 200402
WOD-
"Alex Wolfson"
For time: 100 Inverted burpees
Today's workout is named after our very Alex Wolfson. If you have an idea for a workout, or would...
Wednesday 200401
Endurance
Row or Run
10:00 at RPE 3 - 5
Then:
6 Rounds of
2:00 at RPE 7+
2:00 at RPE 3 -5
Bike option
10:00...