WOD

No WOD available

CrossFit WOD, March 5, 2025

CrossFit – Wed, Mar 5

Deadlift (5×2 build in weight)

5×2 build in weight aim for 75-85%

1-2 minutes rest between sets

Metcon (Time)

3 Rounds for time:

10 Clean & Jerks 135/95

400m Run

goal is sub 15

Extra Work (Checkmark)

3 Sets

15 Good Mornings

1 minute wall sit march

Weight should be challenging but unbroken

Extra Work

8×8 unbroken strict press at 50%

perform with as little rest as possible

CrossFit WOD, March 4, 2025

CrossFit – Tue, Mar 4
THOUGHTS AND PRAYERS FOR LESLIE
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.

Weighted Pull-ups (5×2 build in weight)

75-85%

rest 1-2 minutes between sets

Metcon (AMRAP – Reps)

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 🙂

Extra Work (Checkmark)

5 Rounds

10-8-6-4-2 Barbell Rollouts

30 sec side plank (R)

30 sec side plank (L)

CrossFit WOD, March 3, 2025

CrossFit – Mon, Mar 3

Back Squat (5×2 building in weight)

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.

Metcon (Time)

5 Rounds for Time:

5 Double DB Box Step ups

15 Wallballs

15 KBS( 24/16kg)

Two DB’s at hang position (50/35)

Extra Work (AMRAP – Reps)

4 Rounds

10 Tricep push-ups

4 Minutes Max calorie row

2 minutes rest

CrossFit WOD, March 2, 2025

CrossFit – Sun, Mar 2

Zone 2 (Checkmark)

45-60 minutes

3 minutes each machine

Ski Erg

C2Bike

Rower

Echo Bike or 200m jog

mystery station

CrossFit WOD, March 1, 2025

CrossFit – Sat, Mar 1

Partner WOD (Time)

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

CrossFit – Fri, Feb 28

Floor Press (5×1)

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

Open 25.1 or this workout
Metcon (AMRAP – Rounds and Reps)

AMRAP 12:
9 Air Squats
6 Hand-Release Push-ups
3 Power Cleans, 135 / 95 lb

Score: Rounds + Reps

CrossFit WOD, February 27, 2025

CrossFit – Thu, Feb 27

Metcon (AMRAP – Reps)

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

CrossFit – Wed, Feb 26

6:45 – 8:00pm

Softball will be in the gym

Metcon (Weight)

Strict Weighted Pull-ups

5×1 add weight each set

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

2 Rope Climbs

4 Burpee Box Jumps

8 HSPU

Alternate HSPU for DB Alternating Snatches

Metcon (Checkmark)

Extra work

600m run rest 1:30

400m run rest 1:00

200m run rest :30

CrossFit WOD, February 25, 2025

CrossFit – Tue, Feb 25

Back Squat (5 x 1 Build in weight)

5×1 build in weight

aim for 85-92%

Last time we back squated Feb 10 4×2 aiming for 85-90%

Metcon (Time)

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

CrossFit – Mon, Feb 24

The Open

Starts this Thursday

Fridays WOD will be posted after the announcement on Thursday. 25.1

There will also be an alternative workout as well

Sumo Deadlift (5 x 1 build in weight)

5 x 2 build in weight

aim for 85-92%

Feb 13th we deadlifted 4×2 up to 90%

Metcon (Time)

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

Extra Work (Checkmark)

150/100 Calorie Echo Bike

every 50/40 Calories 8 Strict Ring Dips

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