Wednesday 110216

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Tabata weighted pull-ups, 30#/15# dumbell
Rest 1:00 minute
Tabata weighted squats, 45#/25# plate 
Rest 1:00 minute
Tabata weighted ring dips, 30#/15# dumbell
Rest 1:00 minute
Tabata deadlift, 165#/115# 

The Tabata interval is :20 seconds of work followed by :10 seconds rest for a total of 8 intervals for each exercise.  Your Tabata score is the lowest number of completed reps in any of the eight intervals.

Post Tabata score for each exercise and a total to comments.
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Emmalee doing freestanding HSPU's during "Diane"

Who are we?

We’re people with aspirations and goals just like you. We dread the thought of not being able to do something because of physical limitations. We’re skiers, climbers, firefighters, students, mountain bikers, trail runners, swimmers, blah, blah, blah. What’s more important is what we have in common with you.

We chose CrossFit because we sought the same fitness level that you seek now. It started as an interest in being able to reach our goals as they relate to sport, but have since far outreached those boundaries. Now we seek to improve every aspect of our daily lives through fitness. To be able to perform our jobs better, to be surrounded by people who will celebrate our first pull up, to have a place to go to blow off a little steam, to try things that most adults would consider childish (which we consider cool).

You see, CrossFit has added value to our lives and we want you to be a part of that. Everything about CrossFit is challenging – driving to the gym and ignoring those butterflies in your stomach, willing yourself to take your intensity to new levels, finishing the filthy fifty as prescribed, and trying not to spend all day checking to see if tomorrow’s WOD has been posted yet. What makes it so fun is the fact that you are challenging yourself, along with every other person at CrossFit Verve. You can share that pain with each other and somehow it becomes a success story – everyday.

━ 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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