Thursday 110217

Date:

Share:

Complete as many rounds as possible in 20:00 minutes:

Row 250m
20 Jumping pull-ups
Run 200m
15 Wall ball shots, 20#/14#

Post rounds to comments.

IMG_1395
Narrow grip 3-board bench w/ band suspended KB's

Introducing Hot Dogs & Cup Cakes

Hot Dogs & Cup Cakes was born eight months ago as a project that Matt and Adrian Bozman came up with as a collaborative effort to address weaknesses they had.  These deficiencies were considered too great to simply rely on the workout of the day bring them up to speed.

After months of testing, tweaking, and progress completed by Matt, Boz, Cherie, Joylyn, and Mas, the program was unveiled to all that wished to participate in early January.  The HD&CC program is to be used in conjunction with the WOD, not as a substitute.  We'll develop your athleticism by focusing on barbell movements executed in both maximal efforts and dynamic efforts.  We'll also spend time developing the Olympic lifts and advanced gymnastics skills.  Of course, we'll improve your running efforts at various distances.

IMG_1376
Box squatting 305# + 125# in band tension (at the top), 12×2 reps

For example, yesterday's HD&CC WOD was as follows:
Dynamic effort floor press, 9×3 reps @ 45% + tons 'o chain
Narrow grip 3 board press, 3x max reps w/ 24kg (16kg) suspended from bands
Accumulate 1:00 of front lever practice, every time you break, max handstand hold
Accumulate 1:00 of L-sit practice, every time you break, max toes to bar 

This program is not intended for beginners, rather best utilized by athletes who have 3 months or more experience at CrossFit Verve.  Exceptions to this rule will be made on a case by case basis and may require some personal training prior to starting HD&CC. 


━ 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...
Previous article
Next article