WOD
Saturday 211127
WOD-
With a partner working with a 25:00 clock,
Complete the following:
10 Rounds of:
10 Power cleans 115#(75#)
10 Toes to bar
10 Wall balls 20#(14#)
With the...
Friday 211126
Sprint members are welcome to join to the WOD today as well. Email info@crossfitverve.com to get signed up
WOD-
With a 5:00 clock x 4 rounds
Run...
Thursday 211125
Happy Thanksgiving! Sprint members are welcome to come to the WOD today. Email info@crossfitverve.com to get signed up.
WOD-
As many rounds as possible in 25:00...
Wednesday 211124
Starting today through Friday, we will have an abridged schedule. Please check MBO for our class times over the next few days.
WOD-
D9 of Squat...
Tuesday 211123
WOD-
Every 30 seconds x 20
1 Power snatch + 1 hang power snatch
Use around 70% of your 1 rep max power snatch
*Technique day, so use...
Monday 211122
WOD-
Conditioning Program D7
Every 2:30
70% and 75% of 2:00 test on each machine
*You will do each machine twice and you can alternate or do them...
Sunday 211121
WOD-
For time
Row 50(40) Calories
50 Single arm dumbbell hang clean to overhead
Row 40(30) Calories
40 Push ups
Row 30(20) Calories
30 Box jumps 20" for everyone
Row 20(10) Calories
20...
Saturday 211120
WOD-
With a partner, choose your own adventure
100 Front squats 115#(75#)
100 Hip extensions
100 GHD sit ups
100 Bench press 115#(75#)
8 x 200 meter runs
Can break up...
Friday 211119
WOD-
As many rounds as possible in 22:00 of
10 Shoulder to overhead 135#(95#)
10 Kipping pull ups (No butterfly)
Row 700(600) meters
After workout, for quality
Grip capacity...
Thursday 211118
WOD-
3 rounds for max reps:
With a 5:00 clock
20 Russian kettlebell swing 53#(35#)
15 Burpee box jump overs 24"(20")
With remaining time, as many reps of:
Rd 1...