Monday 120702

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Start by taking 10% off 1RM back squat, then add 10#

2012StrengthProgramExcel

Back squat
65% x5 reps
75% x5 reps
85% x5 reps +

Then, complete as many rounds as possible inĀ 12:00 of:

21 Thusters, 75# (55#)
21 Double unders

Post weights and rounds to comments and BTWB.

Mas looking calm and collected and putting his oly skills to work, singlet and all!
Alright Team Verve, come out Saturday, July 21st for the CrossFit Roots Summer Olympic Weightlifting Meet.Ā Ā Ā 
This well-organized and run meet will be complete with judges, weigh-ins, and scoring; however, it will not be USAW sanctioned. Ā There will be two platforms running, and this is a perfect opportunity to practice your lifts in a slightly more formal format. Ā Your friends and family can come see you front and center as you have some fun and perform feats of explosive strength in dramatic fashion. Ā 
This is a great meet for any individual who wants to lift in a competitive environment but perhaps doesn’t want to wear a singlet (of course, you certainly can if you’d like!) Ā All skill levels welcome to compete. Ā As your coaches, we would love to help you prepare your warm-up and strategy for your lifts, so you can be as successful as possible, and at least one of us will be there at the meet. Ā 
Check-in at 8:30. Ā Warm-ups at 9:00am. Ā Meet begins at 10:00am. Ā Awards following lifts.Ā 
Cost:Ā 
$15 for members
$25 non-members
Post to comments your thoughts/experiences and throw down for the competition. Ā Perhaps we’ll have a Verve prize for best dressed lifter (singlet or not!).

ā” Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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