WOD
Tuesday 19112
WOD-
Front squat
5-5-5-5-5
SPRINT-
10 rounds for time
10 Heavy KB SDHP
20 AMSU
100' Shuttle Sprint
Monday 191111
WOD-
For time:
Run 1 mile
Then, 5 rounds
20 Ab-mat sit-ups
20 Hip extensions
Run 1 mile
SPRINT-
Open 20.5 Sprint Version
For time
40 Pull-up/C2b/MU
80 Cal Bike / ski erg
120 Wallballs
*partition however...
Sunday 191110
WOD-
Split jerk
1-1-1-1-1-1-1
Then every minute on the minute x 7 minutes:
100' Prowler push
2 split jerks @ 70% of 1RM
Saturday 191109
WOD-
2 Rounds for time:
15 Medicine ball clean, 20#(14#)
30 Push-ups
15 Medicine ball clean, 20#(14#)
30 Walking lunge steps
15 Medicine ball clean, 20#(14#)
30 Ab-mat sit-ups
SPRINT-
3 rounds
1 min...
Friday 191108
WOD-
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots 20#(14#) 10'(9')
20:00 time cap
SPRINT-
15m AMRAP
2 50' Prowler push (100/50)
20 Stick Jumps (24/20)
10 DBL KB DL...
Thursday 191107
WOD-
Row 2000 Meters
Rest 3 minutes
Row 1500 Meters
Rest 2 minutes
Row 1000 Meters
Rest 1 minute
Row 500 Meters
SPRINT-
3 rounds
2:00 Row for Calories
1:30 Bike or Ski Erg for...
Wednesday 191106
WOD-
Bench press
3-3-3-3-3
Then, as many reps as possible in 7 minutes of:
2 DB burpees
100' DB farmer's carry
4 DB burpees
100' DB farmer's carry
6 DB burpees
100' DB...
Tuesday 191105
Two of the Assault Bikes have been reserved. If you are interested in the remaining 2, please send me your offers via email; eric@crossfitverve.com.
WOD-
For...
Monday 191104
We are selling our Assault Bikes. You know the condition they are in and we are selling them as is. I'll make sure that...
Sunday 191103
WOD-
For time:
30 Front squats 115#(75#)
20 Lateral burpees over the bar
20 Front squats 135#(95#)
20 Lateral burpees over the bar
10 Front squats 155#(105#)
20 Lateral burpees over...