WOD
Tuesday 120807
Seven rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45#/30# dumbbell between the legs above crossed...
Sunday 120805
For quality:
30 Handstand push-ups
Finisher: 100 band pull-aparts
Post accomplishments to comments and BTWB.
A big THANK YOU to everyone who came out to CrossFit Verve today...
Saturday 120804
Century Theaters Memorial WOD
Seven rounds for time:
12 Thrusters, 75# (55#)
9 Toes-to-bar
200m run, 20# medicine ball
Post time and inspiration to comments and BTWB.
Today CrossFit Verve...
Friday 120803
For time:
1600m Run
9-6-3 reps of:
Handstand push-ups
Deadlift, 275#/185#
800m Run
12-9-6 reps of:
Ring dips
Deadlift, 225#/155#
400m Run
15-12-9 reps of:
Hand release...
Thursday 120802
Start by taking 10% off 1RM bench press, then add 20#
Bench press
65% x5 reps
75% x5 reps
85% x5 reps +
Five rounds for time:
12 Medicine ball...
Wednesday 120801
Complete as many rounds as possible in 20:00 of:
10 Power clean & jerk, 95#(65#)
Run 400m
5 Muscle-ups
Post time to comments or BTWB.
A Master Plan for...
Tuesday 120731
21 - 15 - 9 reps for time of:
Overhead squats, 105#/70#
Burpees-over-bar
Post time to comments.
The Meat and Testosterone Connection - By Charles Poliguin
Eat meat to...
Monday 120730
Start by taking 10% off 1RM back squat, then add 20#
Back squat
65% x5 reps
75% x5 reps
85% x5 reps +
Weighted dips, 3x10 reps
Strict pull-ups, 2x...
Sunday 120729
"Trevor"
300 Pull Ups
400 Push Ups
500 Sit Ups
600 Squats
As a team of 4 complete the above workout. Only 2 team memebers may be working at...
Saturday 120728
Three mixed gender pairs complete the following for time:
Row 750 meters, while partner holds 215# (145#) in the front rack position
50 Burpees, while partner...