Thursday 100624

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"Nasty Girls"

Three rounds for time:

50 Squats

7 Muscle-ups

10 Hang power cleans, 135#/85#

If you are unable to complete muscle-ups, sub three pull-ups and three dips for each muscle-up.  

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027 

Steve Hegarty soaks up some Vitamin D during a pool WOD last year.

Swimming Workshops and WOD's
Hosted by CrossFit Verve at Berkley Pool 
5031 W. 46th Ave.
July 11th & 25th, August 8th & 14th 8am-10am

These workshops are designed to improve your basic swimming technique through a series of skills and drills.  Our goal is to provide you with a skill set to build upon in future swimming WOD's by discussing the basics of the freestyle stroke, including body roll and recovery, breathing techniques, and the flutter kick.  Classes will be held at 8am and 9am and will run around an hour including a CrossFit swimming-based WOD.  Cost is $10 per class ($20 for non-CFV members) and class size will be limited each session. 

If you are unable to swim, are afraid of the water, or have not swam in years, we'd be glad to work with you during a one-on-one personal training session – but unfortunately, this event is not the time.  For these classes, we assume that you are able to swim 25 yards (one lap) without stopping.  All aboard?

Register on MindBody

━ Past WODs

Wednesday 240320

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Wednesday 240103

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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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