CrossFit Verve

A CrossFit training facility located in NW Denver: our mission is to cultivate a fit community that transforms lives by providing elite functional fitness...

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

For time:

Run 800 meters

Then,

5 Rounds of

10 Deadlifts 135#(95#)
12 Toes to bar

Then,

Run 800 meters

After party:
3 - 5 rounds for quality of
21's Bicep curls
(7 reps from bottom to middle, 7 reps ... - https://t.co/xPM9kfhvEY

[CrossFit Verve @CrossFitVerve]

New WOD: Today we will test a 1 rep max front squat.  We've been doing front squats, building in intensity, so today we will see where we are at.  Record your heaviest lift as we will begin a new front squat cycle and a clean and jerk cycle ... - https://t.co/zDZzMEQGll

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

As many rounds as possible in 18:00 of
20 Alternating dumbbell snatch (Pick weight)
10 Toes to bar
20 Double unders
10 Push ups

Post WOD:

3 - 5 rounds for quality of
15 Bicep curls with barbell
20 Banded tricep ... - https://t.co/XLhZOOdQXr

[CrossFit Verve @CrossFitVerve]

New WOD: WOD

Every 2:00 x 7
1 Hang squat clean + 1 Front squat

With a partner:

As many rounds as possible in 15:00 of
10 Sandbag ground to over shoulder (Pick #)
20 Wallballs 20#(14#)
30 Calories on the rower

Break up ... - https://t.co/yUwVnXgryR

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

10 Rounds for time of:
Run 200 meters
5 Shoulder to overhead (Use 60 - 70% of heaviest weight from 033123)
Run 100 meters
5 Chest to bar pull ups

Post WOD:
3 - 5 rounds of
10 banded pull aparts
5 banded pass ... - https://t.co/wkkAuCRBjn

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

5 set of 12 reps of
Barbell hip thrusts

*Use a heavier weight than 032423

Rest 1:30 - 2:00 between sets

4 sets of 12 - 15 reps of
Bench Press

*Make the last set close to failure

Rest 1:30 - 2:00 between ... - https://t.co/E3e1E8koE7

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

As far as possible in 25:00 of

Row 200 meters
3 Box jumps 30"(24")
1 Rope climb

Each round add
200 meters
3 Box jumps
1 Rope climb

Example:
Round 2 =
Row 400 meters
6 Box jumps
2 Rope climbs

Round 3 ... - https://t.co/sN802KTgEn

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

For time:
21-15-9
Power snatch 115#(75#)
Toes to bar

At the 10:00 mark

9-15-21
Power cleans 135#(95#)
Bar facing burpees

Once you finish part 1, rest until the 10:00 mark. During the rest,
add weight for part 2. - https://t.co/zuFPxPYxzy

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

Midline Capacity x 5:00
:12 of V ups
:48 of slow and controlled leg lifts

Every 2:30 x 7
2 Front Squats
(Heavier than the 3's from last week for all sets)

As many rounds as possilbe in 9:00 of

8 Front squats ... - https://t.co/UWtZgNEVS0

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

12:00 to Bench press
Work in sets of 8 - 12 reps and aim for heavier than last week

As many rounds as possible in 16:00 of
10 Dumbbell floor press (Choose #)
12 Ab mat sit ups
14 Calories on the bike, ski erg, or ... - https://t.co/fqBwxE6yCJ

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

Deadlift capacity
5 rounds (5:00) of
4 Deadlifts 95#(65#)
:08 Pause at knee
4 Deadlifts 95#(65#)
PVC Good mornings up the minute

With a partner:

With an 18:00 clock
In any order and rep scheme you want:
100 ... - https://t.co/mg4pu68LlQ

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

Every 2:00 x 7
1 Push press + 2 Push jerks
Use numbers from 030823 as a reference
*Add weight each round or go across with the same weight

For time:
10-9-8-7-6-5-4-3-2-1
Shoulder to overhead (Pick your own #, but ... - https://t.co/IZFaBmKeBn

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

Coach DDC Birthday Extravaganza

For Time

410m Run
41 Burpee Pull-up Toes to Bar
41 Box Jump Overs
41 American KB Swings 53#(35#)
410m Run
41 Abmat Situps
41 Single KB Devils Press Right 53#(35#)
41 Single KB ... - https://t.co/F73a3rcUQ1

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

10:00 to work to a 1 rep max height box jump
*Score = height in inches - minus max height box jump

Example, i'm 5'9" so I'm 69". My max height box jump is 40"
My score = 29" (69 - 40) Closest to 0 wins

4 sets of ... - https://t.co/EDlUp3W4J3

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

For time:
Run 400 meters
20 Power cleans 135#(95#)
40 Pull ups
Run 400 meters
15 Power cleans 155#(105#)
30 Chest to bar pull ups
Run 400 meters
10 Power cleans 185#(115#)
10 Ring muscle ups
Run 400 meters - https://t.co/O2p9d4jeQz

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

Midline Capacity:
:12 of Russian Twists with medball
:18 Hollow hold
:30 Slow compression sit ups

Every 2:30 x 7
3 Front squats (Aim for 7 sets above 70% of your 1 rep max)

Every 2:00 x 4 rounds
10 Front squats ... - https://t.co/OQPPlhwzTQ

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

For time:
10,9,8,7,6,5,4,3,2,1
Hang dumbbell clusters (Pick #)
1,2,3,4,5,6,7,8,9,10
Russian sit ups 25#(15#)

*Run or row 100 meters after each set of sit ups - https://t.co/hMYtyIIm6G

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

12:00 to Bench Press
Work in sets of 8 - 12 reps

With a partner,
As many rounds as possible in 20:00 of

5 Strict pull ups
7 Box jump overs 24"(20")
9 Eye level kettlebell swings 53#(35#)

Partner 1 does a full ... - https://t.co/upb8zacb0c

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

5 Sets of:
15 Barbell hip thrusts (Use same weight as last week)

Rest 1:30 - 2:00 between each set

As far as possible in 12:00 of

2,4,6,8,10,12....

Power snatch 115#(75#)
Overhead squats 115#(75#)
Bar facing ... - https://t.co/tZjH6L8C56

[CrossFit Verve @CrossFitVerve]

New WOD: WOD-

3 Rounds of:
With a 2:30 clock
10 Hang power cleans 95#(65#)
8 Push press 95#(65#)
With remaining time
As many calories as possible on rower, bike, or ski erg
1 round on each machine

Rest 1:30 between each ... - https://t.co/jaDHcAn0Gg