Three rounds for time:

400m Run

25 Ring push-ups

Post time to comments.


Gregg getting some air during his first WOD, welcome Gregg.

Today the Verve team will be competing in the CrossFit Games Affiliate cup.  Updates can be found via the CrossFit Games website.  The day is comprised of three events where four athletes can be competing at one time.  The day will look a little something like this:

First workout for Verve starts at 10am.  The Workout is:

North Pad Workout
3RM Overhead squat +
Total of max pull-ups in 3 attempts

Athletes competing are Alan, Tim, Anna and Cherie.


Each team will have 20min to record the above efforts for all four athletes.

Each team will have one pull-up bar, one barbell, one rack, four 45lb bumpers, two 25lb bumpers, two 15lb bumpers, two 10lb bumpers, and four 2.5lb plates.

In any order, all four athletes must perform exactly three sets of max pull-ups. Pull-ups are standard ROM, and will be judged by middle of the neck reaching the height of the bar.

All four athletes perform the heaviest 3-rep overhead squat possible (as many attempts as they want within the 20min time limit).

The greatest successful loads lifted by each athlete are tallied, and added to the total reps for the 12 sets of pull-ups performed to become the team score.

The team with the highest score wins.

The second workout is at noon.  The athletes are Tiffany, Anna, Gerson and Tim.  The workout is:

Stadium Workout
30 Wall ball shots, 20# (14#)
300m Row
30 Box jumps, 24"
30 Kettlebell swings, 24kg (16kg)
30 Dumbell push press, 40# (25#)
30 Deadlifts, 225# (135#)


The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.

The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.

The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.

There is a 20min cap on this workout.

The third workout will start for Verve at 2pm.  The athletes are Alan, Gerson, Tiffany and Cherie.  The workout is:

Hill Workout
2500m (approximately) hill run relay


The first athlete will run one lap (approximately 500m) carrying a short piece of PVC.

At the completion of the lap, there will be a well marked transition area in which to pass the PVC to the second athlete, who runs one lap with the PVC.

This repeats until all four athletes have run one lap with the PVC.

The team then runs one final lap together.

The clock is stopped when the last athlete crosses the finish line holding the PVC. If the last athlete to cross the line isn't carrying the PVC, the clock stops when that athlete grabs the PVC.

There is a 20min cap on this workout.

It should be an exciting day. 


  1. Matt :

    Stay tuned to the Games site to see your friends in action. They’re all set and ready to roll!

  2. Joylyn :

    YAY Verve! Get some!

  3. Catherine :

    GO VERVE!!!!!!!!!!!!

  4. James :

    Yeah Verve! Looks like you guys killed the hill run! Great work!

  5. randy 5280 :

    congratulations on an awesome showing at the games today guys!!! from 5280

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