Wednesday, October 28, 2020


Workout of the Day

Deadlift + Box Jumps
Every 2 minutes, for 16 minutes (8 sets):
4 deadlifts + 4 box jumps

Build in WEIGHT on the DL, and build in HEIGHT on the BJ

Five rounds for time of:
18 kettlebell swings
12 over the box jumps (clear it)
9 sumo deadlift high pulls

Masters: box jumps
Rx+ 70/53, 24/20, 125/85

Tuesday, October 27, 2020

Workout of the Day

Shoulder Press
Every 3 minutes, for 12 minutes (4 sets):
10-10-10-10 reps (increasing each set – start around 50% and build to around 65-75%)

After each: 10/7 strict chin-ups

Four rounds of:

Min 1) 10 burpee box jump overs
Min 2) 15 bench press
Min 3) 20/13 calories on assault bike
Min 4) REST

Rx+ 165/105

Monday, October 26, 2020


Workout of the Day

Overhead Squat
Every 2 minutes, for 12 minutes (6 sets):
5 reps at ~60% w a 2 second pause in bottom

After each set: 10 bulgarian split squats

Masters: back squat optional

AMRAP in 13 minutes of:
40 db hang power snatches
60 double-unders
40 db overhead lunges**
60 double-unders
40 db hang power snatches
60 double-unders
40 db overhead squats
60 double-unders

*for the dumbbell exercises, split the reps evenly between right and left.
**when the DB is overhead, lunge with your corresponding leg. Example: if your right arm overhead, lunge forward with your right leg

If you complete a full round, and have time to start over, cut the reps in half on the second round (20 db snatches, 30 double-unders)

Masters: goblet lunges, goblet squats 
Rx+ 62/44 lb Kettlebell 

Saturday, October 24, 2020

Workout of the Day

In teams of two, complete AMRAP in 24 minutes of:
8 power snatches (95 / 65)
12 overhead squats
16 toes to bar

Masters: power cleans + front squats (optional)
Rx+ 115/75

*While Partner A is working on the snatches, OHS, and TTB, Partner B is skiing 20/16 calories.
When the calories have been completed, Partner B will hop in and pick up where Partner A left off.

Friday, October 23, 2020

Coach Sarah, who is already a CrossFit Level 3 Trainer, is still hungry for knowledge… Congrats on getting your CF Weightlifting Cert with Coach Burgener this past weekend!

Workout of the Day

Five rounds, each for time:
30m sled drag
30m farmers carry + deadlifts
3 sandbag over shoulder
6 burpee pull-ups
3 sandbag over shoulder
30m farmers carry + deadlifts
30m sled drag


Rx+ 150/100lb bag, 2/1 legless rope climbs

For time:
50/35 calories on assaullt bike

Z and Liz

Workout of the Day

Last done: 5/2019

Every 3 minutes, for 30 minutes (10 rounds)
50 Double-unders
10 Alternating Pistols
5-3-1 Power Clean and Jerks

Rounds 1, 2 and 3: 5 clean and jerks
Rounds 4, 5, and 6: 3 clean and jerks
Rounds 7, 8, 9 and 10: 1 clean and jerk

Build in weight by feel on the clean and jerks.

Masters: 20 air squats
Rx+ pistols: first 3 rounds bodyweight, second 3 rounds 26/18 lb KB, last 4 rounds: 35/26 KB

Wednesday, October 21, 2020

Hat Tip to Braedon for todays workout

Workout of the Day

Min 0-10:
21-15-9 reps rounds of:
Calories on Rower
Burpees Over the Rower

Min 10-20:
21-15-9 rep rounds of:
Calories on Ski Erg
Toes to Bar

Min 20-30:
21-15-9 rep rounds of:
Calories on Bike
DB Snatches (50 / 35)

Tuesday, October 20, 2020

D-Bat this Saturday! Please inquire for more info.

Workout of the Day

Bench Press + Barbell Row
For 12 minutes:
Min 1) 6 bench press @ 70-80%
Min 2) 8 bent over barbell rows

Three rounds for time of:
20 bench presses
30 kettlebell swings
400m run

Rx+ 175/110, 70/53

Monday, October 19, 2020

EXCELLENT WORK to everyone who put in the work over the last 7 weeks and got a PR in the last few days. The Coaches at Forte are PROUD!

PS – I need new pictures….any of you good at photography? Shoot me a text 414-614-6452

Workout of the Day

Back Rack Reverse Lunges
5 sets of 12 (not alternating – 6R/6L)

After each set: 10 sandbag squats 

AMRAP in 15 minutes of:
9 Hang Squat Clean Thrusters
12 Pull-ups
15 Box Jump Overs

Rest exactly 60 seconds after each round

Rx+ 115/75, chest to bar – bar work unbroken

Saturday, October 17, 2020

Workout of the Day

In teams of 3, with only one person working at a time, complete the following:
100 Pull-ups*
100 Wall-Balls (20/14)**
100 Box Jump Overs (24 / 20) ***
100 Burpees****
100 Back Squats (135 / 95)*****

*One person must hold barbell in top of the DL position
**One person must hold barbell in front rack
***One person must be holding the iron chair position
****One person must be holding a push-up plank position
*****One person must be hanging from the bar holding a knee tuck position