Wednesday 110629

For time:

50 Pull-ups
10 Burpees

40 Pull-ups
20 Burpees

30 Pull-ups 
30 Burpees

20 Pull-ups 
40 Burpees

10 Pull-ups 
50 Burpees

There is a 40 minute time cap on this workout so scale appropriately to get the work completed.

Post time to comments. 


Discussing shoulder and hip roll prior to the swimming WOD.

Tonight, Wednesday at 7:30pm we're hosting another "Nutrition Lecture" at Verve.  Whether you're new to Zone/Paleo eating or have lost steam (and results), this is a great opportunity to get dialed in for these bikini body months ahead of us.  

We will introduce you to the Zone and Paleolithic eating and discuss the foundations of a sound long term nutritional program.  We will discuss timing and frequency of meals, sizing and portioning of meals specific to you (your body measurements, your activity level, and your goals).  We'll also build a day's worth of meals and discuss how to make the most of every meal. Don't forget a notepad, a pen and an open mind!

Our nutrition lecture is free to all, so bring a friend, family, lover, or neighbor.

Swimming WOD reminder, this Sunday:

Swimming WOD's are so fun!  This Sunday, three classes will be held at Berkely Pool (the outdoor pool).  We will cover basic swimming technique including the pull, shoulder roll, breathing, and kicking.  We will cement these techniques into your brain by running you through various drills that will help improve your swimming.  Afterwards, we'll do a typical CrossFit WOD that will include, you guessed it, a swimming component. 

Class size is limited, so sign up today on MBO to reserve yourself a spot.  Cost is $10 per participant, which goes to the rental of the pool.  You do not need to be a Verve athletes to join, just sign-up online.


  1. bill :

    I might just eliminate the Burpees for the time cap, also dibs on the fat bar!

  2. John :

    Big ups to Lamar at Crossfit Next Level Performance in Lake Forest, CA for a free workout today. If you’re ever in the Irvine/Anaheim area, check them out.

  3. NateR :

    27:42 Rx. WODs like these are right up my alley, but it was definitely still painful. Glad I taped my hands this time. Can’t wait to show off my bikini body this summer!

  4. Slaughter :

    did anybody find a black suunto watch last night or this morning? I left it on a box last night near the pullup rig!

  5. David S :

    28:02 RX

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