Friday, August 23, 2019

Workout of the Day

A.
Five rounds for time of:
400m Run
20 Toes to Bar
10 Hang Squat Cleans

Rx 105-125-145-165-185 / 70-85-105-115-125
Masters: 65-85-105-125-135 / 45-55-65-75-85
Rx+ 145-165-185-205-225 / 105-115-130-145-155

Thursday, August 22, 2019

Workout of the Day

A.
Shoulder Press 1-1-1-1-1
5 minutes to build to a heavy set of 1

Then, starting at your last press weight:

B.
Push Press 1-1-1-1-1
5 minutes to build to a heavy 1 rep

Then, starting at your last push press weight

C.
Power Jerk 1-1-1-1-1
5 minutes to build to a heavy 1 rep

D.
AMRAP in 10 minutes of:
10 Hang Power Snatches (95 / 65)
15 Deadlifts
10 Handstand Push-ups (5 strict + 5 kipping)

Masters: 65/45, hand release push ups
Rx+ hang squat snatch (75 / 55), all strict 

Wednesday, August 21, 2019

NUTRITION SEMINAR this Saturday at 11:30 AM!
– BRING A BUDDY Day Workout this Saturday at 10:00 AM. Have a friend who is intersted in trying CrossFit? This would be a good class to do it
HERO WORKOUT this Sunday at 10:30 AM. We will be doing Hero WOD “White”
– FORTE HIKING TRIP Sunday, September 1.

Workout of the Day

A.
Assault Bike
75/60 Calories for time

B.
Every 5 minutes, for 15 minutes (3 rounds):
15/12 Calories on Assault Bike
15 Pull-ups
15 Burpee Box Jump Overs (24 / 20)

Masters: 13/10 cals, 20/16 inches
Rx+ 10/7 ring muscle-ups

Tuesday, August 20, 2019

ANNOUCEMENTS and REMINDERS:

NUTRITION SEMINAR this Saturday at 11:30 AM!
– BRING A BUDDY Day Workout this Saturday at 10:00 AM. Have a friend who is intersted in trying CrossFit? This would be a good class to do it
HERO WORKOUT this Sunday at 10:30 AM. We will be doing Hero WOD “White”
– FORTE HIKING TRIP Sunday, September 1.

Workout of the Day

A.
Bench Press 4-4-4-4-4-4
Build to heavy set of 4

B.
For time:
100 Double Unders
50 Kettlebell Swings
25 Strict Presses (95 / 65)
50 Kettlebell Swings
100 Double Unders

Rx+ 150 du, kb snatch (53 / 35), 120/85, 150 du

Monday, August 19, 2019

ANNOUCEMENTS and REMINDERS:

NUTRITION SEMINAR this Saturday at 11:30 AM!
BRING A BUDDY Day Workout this Saturday at 10:00 AM. Have a friend who is intersted in trying CrossFit? This would be a good class to do it
HERO WORKOUT this Sunday at 10:30 AM. We will be doing Hero WOD “White”
FORTE HIKING TRIP Sunday, September 1.

Workout of the Day

A.
Back Rack Reverse Lunges to Deficit
Every 3 minutes, for 15 minutes (5 sets):
10-10-10-10-10 (build to a heavy set of 10)

After each set: 10 goblet squats

B.
AMRAP in 12 minutes of:
18 Wall-Balls (20 / 14)
12 DB Snatch + OH Lunge

Masters: 14/10, 35/20
Rx+ 12/11 ft target, 70/50

Saturday, August 17, 2019

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
24 Kettlebell Swings
21 Wall-Balls
18 DB OH Lunges
15 Ball-Slams
12 Plate Squat Cleans

Partner A will complete 24 KBS, Partner B will complete 21 WB, Partner A will complete 18 OH Lunges, Partner B will complete 15 SB, Partner A will complete 12 plate cleans, etc. 

Friday, August 16, 2019

Workout of the Day

A.
Five rounds for time of:
400m run
20 pull-ups
10 hang squat snatches

Masters: 55-65-75-85-95 / 25-35-45-55-65 – power snatch
Rx: 75-95-115-125-135 / 55-65-75-85-95

Rx+ chest to bar 
115-135-155-175-195/85-95-105-115-125

Thursday, August 15, 2019

Workout of the Day

A.
For time:
100/80 Calories on Assault Bike

B.
Four rounds of:
60 Seconds of Strict Handstand Push-ups
Rest 60 seconds
60 Seconds of Rowing for Calories
Rest 60 seconds

Score is total reps/calories

Wednesday, August 14, 2019

Workout of the Day

A.
Clean Complex
Every minute, for 12 minutes:
2 hang power cleans + 1 hang squat clean

Starting at a moderate load, increase every 3 minutes (4 total loads)

B.
“Nasty Girls”
Three rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135 / 95)

Last done: Too long! December 1, 2016

Tuesday, August 13, 2019

Workout of the Day

A.
Bench Press
6-6-6-6-6-6
Build to a heavy set of 6

B.
Three rounds for time of:
60 Double-unders
30 Kettlebell Snatches (15R, 15L)
15 Burpees to a Target 6 inches above reach

Rx+ 4 rounds