WOD
CrossFit WOD, March 5, 2025
3 Rounds for time:
10 Clean & Jerks 135/95
400m Run
goal is sub 15
3 Sets
15 Good Mornings
1 minute wall sit march
Weight should be challenging but unbroken
8×8 unbroken strict press at 50%
perform with as little rest as possible
CrossFit WOD, March 4, 2025
One of Verdict Ridge's most recognizable and popular members, Ms. Leslie Auton, has experienced a major medical episode. She is currently sedated and on a ventilator at Atrium Main in Charlotte. Shane, and the family, have asked us to notify the membership of Leslie's situation so she may be included in your prayers.
Please pray for Leslie and Shane, and for a positive outcome. Although greatly appreciated, Shane asked to please hold all text, emails and phone calls at this time so he and the family can focus on Leslie and her treatment.
The Club will keep the membership apprised of any updates and/or changes to Leslie's condition.
75-85%
rest 1-2 minutes between sets
On the 1:30 x 10 Sets:
10-9-8-7-6-5-4-3-2-1 Pull-ups
30 DU
Max Calorie Row
Score is total Row Calories
Target score 100-200 calories 🙂
5 Rounds
10-8-6-4-2 Barbell Rollouts
30 sec side plank (R)
30 sec side plank (L)
CrossFit WOD, March 3, 2025
Goal is 75-85%
Rest 1-2 minutes between sets
We will finish up our strength with 4 weeks of Heavy doubles. Our focus will be lifting near maximum weights for two reps. We will progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.
5 Rounds for Time:
5 Double DB Box Step ups
15 Wallballs
15 KBS( 24/16kg)
Two DB’s at hang position (50/35)
4 Rounds
10 Tricep push-ups
4 Minutes Max calorie row
2 minutes rest
CrossFit WOD, March 2, 2025
45-60 minutes
3 minutes each machine
Ski Erg
C2Bike
Rower
Echo Bike or 200m jog
mystery station
CrossFit WOD, March 1, 2025
5 Rounds for time:
20 pull-ups
20 Hang cleans
200 Meter Run
20 Front Squats 115/85
ADV RX 135/95 C2B
CrossFit WOD, February 28, 2025
Floor Press
5 x 1
• Build In Weight To Technical Failure
• Aim for ~85-92%+ of 1RM
• Rest 1-3 Minutes Between Sets
Score: Heaviest Load
AMRAP 12:
9 Air Squats
6 Hand-Release Push-ups
3 Power Cleans, 135 / 95 lb
Score: Rounds + Reps
CrossFit WOD, February 27, 2025
On the Minute x 20:
Minute 1: Bike Calories
Minute 2: AbMat Sit-ups
Minute 3: Double Unders
Minute 4: Rest
Score: Total Reps
CrossFit WOD, February 26, 2025
Softball will be in the gym
Strict Weighted Pull-ups
5×1 add weight each set
AMRAP 15:
2 Rope Climbs
4 Burpee Box Jumps
8 HSPU
Alternate HSPU for DB Alternating Snatches
Extra work
600m run rest 1:30
400m run rest 1:00
200m run rest :30
CrossFit WOD, February 25, 2025
5×1 build in weight
aim for 85-92%
Last time we back squated Feb 10 4×2 aiming for 85-90%
For Time:
60-40-20 Calorie Row
30-20-10 Front Rack Reverse Lunges
Barbell 115/85
Women’s Calories 48-32-16
CrossFit WOD, February 24, 2025
Starts this Thursday
Fridays WOD will be posted after the announcement on Thursday. 25.1
There will also be an alternative workout as well
5 x 2 build in weight
aim for 85-92%
Feb 13th we deadlifted 4×2 up to 90%
For Time:
600m run or 750m Row
50 T2B
40 DB Push Press
30 DB Hang Power Clean
200m Farmers Cary
Double DB for the entire workout 50/35
150/100 Calorie Echo Bike
every 50/40 Calories 8 Strict Ring Dips
5×2 build in weight aim for 75-85%
1-2 minutes rest between sets