WOD
Saturday 120225
21 - 18 - 15 - 12 - 9 - 6 - 3 reps for time of:
Dumbbell Push Press, 40# (25#)
Walking lunges
Ab-mat sit-ups
Post time...
Wednesday 120222
3 Rounds 3:00 on and 3:00 off
Kettlebell Jerks, 24kg (16kg) each hand
Post reps to comments.
http://youtu.be/Sa4xjVQ9KUk
Are you ready? As of the time this was published,...
Tuesday 120221
"Helen"
Three rounds for time:
Run 400m
21 Kettlebell swings, 24kg/16kg
12 Pull-ups
Post time to comments.
Did you know that the minimum amount of water in ounces you should be...
Monday 120220
Weighted push-ups max reps, 45#/25#
Then, for time:
Row 20 calories
20 Front squat, 48kg/32kg
Row 20 calories
20 Push press, 48kg/32kg
Row 20 calories
20 Thrusters, 48kg/32kg
Row 20 calories
20 Push...
Sunday 120219
Five rounds for time of:
Burpee broad jumps 20m
21 Sumo deadlift high pulls, 75# (55#)
Post time to comments.
Saturday 120218
Run 1 mile
Rest 3:00min
Run 1 mile
Rest 3:00min
Then complete as many reps as possible in 5:00min of "Westside Back Squats." No racking the bar allowed,...
Friday 120217
Three rounds of a Clean and Jerk ladder, each weight has 30 seconds to complete a successful lift:
95#, 115#, 135#, 155#, 185#, 205#
or
65#, 75#,...
Thursday 120216
Front Squat 3 X 12 @ 65% of 1RM, on the 2:00 send off
"Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Sit-ups
Post loads...
Wednesday 120215
For time:
1000m Row
50 Dumbell snatch, 30# (20#)
750m Row
35 Dumbell snatch, 30# (20#)
500m Row
20 Dumbell snatch, 30# (20#)
Post time to comments.
A letter from our friend Nick...
Tuesday 120214
Push press 1-1-1-1-1-1-1 reps
Post loads to comments.
Hey CrossFit Verve, we want you to compete in the CrossFit Open! We'd like to have you participate...