Workout of the Day

A.
Sandbag Carry

B.
Sled Pull

C.
Farmers Carry

Workout of the Day

A.
Hang Power Clean

B.
Three rounds of:
1 minute row for calories
1 minute of double-unders
1 minute of hang squat cleans
Rest 2 minutes

Workout of the Day

A.
Push Press (week 4 of 4)

B. (repeat)
AMRAP in 12 minutes of:
9 Shoulder Press
12 Toes to Bar
15 Butterfly Sit-ups

C.
Optional:
5 rounds:
200m Run
6 Strict HSPU
3 Wall-Walks

Workout of the Day

A.
Back Rack Lunge (week 4 of 4)

B.
Four rounds for time:
200m Run
20 DB Snatches
20 Wall-Balls

Rx+ double DB snatch (35s/25s), 30/20

Workout of the Day

A.
In teams of two, complete:
1000m Farmers Carry*
100c Assault Bike
100 Burpee Pull-ups
100c Assault Bike
1000m Farmers Carry

*using one pair of DBs or KBs, switch w your partner as needed. One partner must carry both at all times

And the winners of the 2024 CrossFit Forte Intramural Team Competition is…
TEAM PREGGO WAFFLES!

As soon as we hash out the details with Chef Nabil, we will select a date and and throw ya’ll a congratulatory party!

Workout of the Day

A.
For time:
500/400m Ski
15 Snatches
500/400m Ski
10 Snatches
500/400m Ski
5 Snatches

Rest 5 minutes, then

500/400m Row
15 Clean & Jerks
500/400m Row
10 Clean & Jerks
500/400m Row
5 Clean & Jerks

And the winning team is…

…announced tomorrow via email

Workout of the Day

A.
Every 5 minutes, for 35 minutes (7 rounds):
Min 1) 150 ft Sled Push*
Min 2) Burpee Box **Get-Overs** (4 ft for men/3.5 ft for women)
Min 3) Sandbag Over Shoulder
Rest 2 minutes

*Yes, we will be pushing actual metal SLEDS/PROWLERS (not boxes) in the parking lot, so please park in the street.*

Workout of the Day

A.
Push Press

B. (repeat)
Shoulder Press Biathlon
25 Presses (95 / 65)
25 Presses ( 75 / 55)
25 Presses (55 / 45)

**Every time you break up the set of 25, you are penalized with a run 200m**

The bar is either on your shoulders in the rack position, overhead, or on the ground while you’re running… no resting with the bar in the hang position, on your back, or anywhere else.

Rx+ 115 – 105 – 95 / 75 – 65 – 55
ManBearPig: 135-115-95 / 85-75-65

The 2024 Open is a wrap! I want thank everyone for competing with class this season. The energy on those competition days was awesome experience, the performances were amazing, and the camaraderie between competitors was unmatched. Hat tip to you guys!

TEAM winners will be announced soon

Workout of the Day

A.
Back Rack Lunges

B.
On the minute, for 10 minutes
Min 1) Assault Bike
Min 2) Wall-Balls

Who can get 100 cals and 100 WB???

Friday Night Lights!

Last Open Workout and last opportunity to do 24.3
Get it done and be sure to submit your score prior to 7p!

Workout of the Day

A. (repeat)
“Barbara Ann”
Five rounds of:
20 Handstand Push-ups
30 Deadlifts
40 Abmat Butterfly Sit-ups
50 Double-unders

Rest 3 minutes after each round