9/19/17


Verrazano CrossFit - CrossFit

Weightlifting

Deadlift (6×3 @85%)

Metcon

Metcon (AMRAP - Rounds)

AMRAP 10

Run 200m

6 Burpees

12 Thrusters (95/65)

9/18/17


Verrazano CrossFit - CrossFit

Weightlifting

Snatch

3 position (hip, Tkn, BlKn)

Metcon (Time)

10-8-6-4-2

Power Snatch (135/95)

-one Round of Cindy is done between sets of snatches-

(WOD starts with Cindy)

9/16/17


Verrazano CrossFit - CrossFit

Metcon

Metcon (Time)

30 T2B

100 Double Unders

30 Deadlifts (225/155)

100 Double Unders

30 Burpees

100 Double Unders

30 Push Press (empty bar)

9/15/17


Verrazano CrossFit - CrossFit

Weightlifting

Power Clean

5×3 @ 75%

Metcon (Time)

3RFT

10 Power Cleans (135/95)

50 Wall Balls

9/13/17


Verrazano CrossFit, Verrazano CrossFit - CrossFit

Skill

Metcon (AMRAP - Reps)

TABATA

Supine Ring Rows

Ring Support Holds

Plank Holds

Abmat Sit Ups

9/12/17


Verrazano CrossFit - CrossFit

Weightlifting

Back Squat (4×6@75%)

Metcon

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here

9/11/17


Verrazano CrossFit - CrossFit

Weightlifting

STRICT PRESS (5×4 @ 80%)

Metcon

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees

9/9/17


Verrazano CrossFit - CrossFit

Metcon

Metcon (Time)

Partner WOD

150 WallBalls (20/14)

125 KB Swings (53/35)

100 Goblet Squats (53/35)

75 Box Jumps (24/20)

50 PullUps

25 MedBall Sit Ups (20/14)

9/8/17


Verrazano CrossFit - CrossFit

Weightlifting

Deadlift

4×4 @ 80%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10

12 Lunges

9 T2B

6 Hand Release Push Ups

9/6/17


Verrazano CrossFit - CrossFit

Metcon

Metcon (Time)

30 Double Unders

9-6-3

Power Cleans (135/95)

Thrusters