WOD
Friday 120106
For time:
10 Muscle-ups
100 Push press, 75# (55#)
Row 1000 meters
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John is diligent and disciplined about rehab = stronger than before.
"Best Shape of...
Thursday 120105
For time:
Run 1000 meters
100 Push-ups
10 Snatch, 135# (95#)
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Patrick playing peek-a-boo.
Do you have a friend or family member who's been talking about...
Wednesday 120104
21-15-9 reps for time of:
Power clean, 135#/95#
GHD sit-up
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Welcome home, Francis!
The Sliding Scale
We get the question "What about _______?" all the time. You can...
Tuesday 120103
Three rounds for time:
30 Lateral jumps, 24"/20"
20 Anchored AbMat sit-ups
10 Hang squat snatch, 115#/75#
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Nutrition workshops at Verve - always free to...
Monday 120102
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Emily +1
Sunday 120101
Happy New Year!
No classes today. However, please take five minutes and write out 3 goals related to your health and fitness this year. We...
Saturday 111231
Three rounds for time of:
Row 1000 meters
Run 800 meters
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Mike loves Saturday WODs, don't you?
Friday 111230
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 24kg (16kg)
40 Double-unders
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Lindsay looking strong and serious.
READ ME!! The end of 2011 is...
Thursday 111229
For quality:
15 minutes of rope climb practice
Accumulate five minutes in a bridge
100 plank change-overs for time
These stations may be completed in any order. Perfect...
Wednesday 111228
Three rounds for time of:
7 Muscle-ups
21 Dumbbell thrusters
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Jamey praying to the CrossFit Gods.
Thoughts for the New Year...
Promise yourself to...