WOD
Friday 170630
As many rounds as possible in 7 minutes of:
1 Rope climb 15'
5 Ring dips
10 Walking lunge steps
Rest 3 minutes then:
As many rounds as possible...
Thursday 170629
For time:
33 Calories on rower
33 Alternating dumbbell snatch, 40#(25#)
33 Ab mat sit ups
27 Calories on rower
27 Alternating dumbbell snatch,...
Monday 170626
3 Rounds for time of:
30 Deadlfits 115#(75#)
30 Pull ups
Post results to comments or BTWB
This Saturday is "Bring a Friend to Verve" day. We invite...
Sunday 170625
3 Rounds for time:
20 Power snatch, 75#(55#)
20 Front rack lunge steps, 75#(55#)
20 Ab-mat sit-ups
Post times to comments and BTWB
Thursday 170622
As many rounds as possible in 10 minutes of:
10 KB swing, 32kg(24kg)
3 Muscle-ups
Post times to comments and BTWB
Speaking of doing the fitness...
Monday 170619
Every minute on the minute x 20 rounds:
1 Clean and jerk
*Start at 50% of 1RM, add 5# every round
Post heaviest load to...
Sunday 170618
21-18-15-12-9-6-3 reps for time:
KB swimg, 24kg(16kg)
Thruster, 65#(45#)
Pull-up
Post times to comments and BTWB
Happy Father's Day to all the dads of Verve!!
Verve's wishes...
Saturday 170617
Working in teams of 2, alternating minutes for 4 rounds:
1 Minute max box jump overs, 24"(20")
1 Minute max box jump overs, 24"(20")
1 Minute max...
Thursday 170615
For time:
5 Rope Climbs
400m Run
4 Rope Climbs
400m Run
3 Rope Climbs
400m Run
2 Rope Climbs
400m run
1 Rope...
Monday 170612
Take 20 minutes to establish a heavy single deadlift
Then, on the minute x 10 rounds:
20 Double unders
2 Deadlifts @ 85% of...