Saturday 100417

For time:

Row 500m

150 Double-unders

50 Burpees

Post time to comments.


Affiliate Cup Tryouts

Well here they are;the workouts that decide which 3 men and 3 women will represent CrossFit Verve at the 2010 CrossFit Games North Central Regional Affiliate Cup.  This is going to be a blast!  Starting at 1330, the women will compete first in WOD #1, followed immediately by the men.  After a short break both the men and women will be given their chance to rack up some bonus points in the Skills Test.  Finally at 1530 the women will compete in WOD #2, followed immediately my the guys. 

WOD #1:
100 Reps for time of:
Burpees and thrusters, 95#/65#
The 100 reps may come in any combination of burpees and thrusters.

Skills Test:
Unbroken chest-to-bar pull-ups, 12/6
3 Touch and go clean & jerks, 185#/125#
:20 Second L-sit hold
100 Double-unders in 2:00 minutes
Muscle-up, 3 (linked)/1

WOD #2:
Three rounds; 21-15-9 for time of:
Deadlift, 235#/165#
Box jumps, 24"/20"

Specific rules and range of motion standards for each movement will be described prior to the WOD.  Scoring for WOD's #1 and #2 will be as follows; first place receives 100 points, second place receives 99 points, third place receives 98 points…  The Skills Test is for bonus points.  For each test passed, the athlete receives 1 additional point – equating to an additional 5 points if all tests are passed.  Highest number of points at the end of the day win and the top 3 slots for men and women earn a spot of the CrossFit Verve Regional Team!

FYI: You do not have to compete in the Regionals if you earn one of the top 3 spots, but you cannot compete in the Regionals competition unless you earn one of the top 3 spots (make sense?).  If you won't be around during the weekend of Regionals or are not interested in Regionals, but you'd still like to come do these workouts – by all means, please come.  Even if you'd like to come as a spectator, please do – we'd love to have you.


  1. Sherry :

    I would like to trade my Sunday @ 11am spot for a 10am spot. Can anyone help me?

  2. Greg B. :

    Go VERVE! I will be there on Sunday to toot the air horn and root you all on.

  3. Matt :

    Can someone please post results from today’s WOD’s? Maybe some times and a running total of points?

  4. Elizabeth :

    Love these WODS! Have fun everyone. Wishing you the best from work

  5. Matt :

    Slight change to our scoring for today: bonus points only add 1 point, not 10. My bad – total miscalculation in my brain. I’ll take all the heat you can dish on that one.
    Hope everyone had fun!

  6. tiff :

    awesome day. well done, everyone!

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