WOD
Thursday 210520
WOD-
For Time:
12-9-6
Box Jump 36"(30")
Sandbag Over Shoulder AHAP
then...
Row 1k
SPRINT-
For time
10-20-30-20-10
Alternating Dumbbell snatch
Ab mat sit ups
*50 Double unders after each round including last round of 10
Wednesday 210519
WOD-
CrossFit Open 20.1
10 rounds for time of:
8 Ground-2-Overhead 95#(65#)
10 Bar Facing Burpees
*15 min hard time cap
GYMNASTICS COMPLEX
DEATH BY:
Pull up + TTB + C2B
add 1...
Tuesday 210518
WOD-
Running Stamina Day:
2 x 800m run
4 x 400m run
6 x 200m run
8 x 100m run
1:1 Work/rest ratio
SPRINT-
Every 3:00 x 5 rounds
Run 400 meters
With remaining...
Monday 210517
WOD-
HEAVY DAY:
8x8 Bench press @65% 1RM
*30s rest between sets
8x8 Front Squat @65% 1RM
*30s Rest between sets
Finisher: 100 hammer curls
SPRINT-
For time:
Row 1000 meters
then
3 rounds
10 Toes-to-bar
10...
Sunday 210516
WOD-
As many rounds as possible in
14:00 of:
Run 200 meters
10 Burpees
10 Power Snatch 75#(55#)
Saturday 210515
Many of you may have seen this update. CrossFit Verve has always complied with government guidelines and we will continue to do that. Starting...
Friday 210514
WOD-
Clean practice:
EMOM 7 Min:
Hang Squat Clean x 2
EMOM 7 Min:
Clean Pull w/pause at knee
EMOM 7 Min:
Clean at 70% 1RM
SPRINT-
With a 20:00 clock
4 Rounds of:
...
Thursday 210513
WOD-
As many reps as possible
in 25:00 of:
Run 800m
Max Rep Handstand Push ups
20 Walking Lunge Steps
Score= total reps of HSPU
SPRINT-
5 Rounds for time...
Wednesday 210512
We will be offering a new class on Sundays called Restorative Mobility. The class will start at 10:30 am and will run for about...
Tuesday 210511
Gym Updates
We had abe trainer meeting this past Saturday and we have a few updates we'd like to share with you.
Open Gym from 10:00...