Workout of the Day

A.
Shoulder Press & Chin-ups

B.
Four rounds for time of:
21c Ski
15 DB Bench Press
9 Burpee Pull-up

CrossFit Forte Christmas Party!
When: Saturday, December 6th
Where: 🍒Cherries🍒

Workout of the Day

A.
Pause Front Squat

B.
AMRAP in 12 minutes of:
12 Kettlebell Swings
12 Walking Lunges w KB OH
12 Wall-Balls

Workout of the Day

A.
Teams of two, complete:
Run around the block
then
Ten rounds of:
10 KB Thrusters
11 Burpees
12c Row
then
Run around the block

Both partners run. Partner A will do thrusters, Partner B will do burpees, Partner A will Row, Partner B will do thrusters etc etc until 10 rounds are done. Then Both run. LFG. 

Workout of the Day

A.
Overhead Squat

B.
For time:
21 Overhead Squats
42 Box Jump Overs
18 Box Step Overs w DBs
42 Box Jump Overs
21 Overhead Squats

Workout of the Day

A. (Repeat)
AMRAP in 30 minutes of:
3 Wall-Walks
6 Bench Press
12 Alt DB Snatches
150m Run

Rest exactly 1 minute after each round

Workout of the Day

A.
Hang Power Clean

B.
Four rounds of:
25 double-unders
12 deadlifts
25 double-unders
8 hang power cleans
25 double-unders
4 hang squat cleans

Workout of the Day

A.
Shoulder Presses & Gorilla Rows 🦍

B.
AMRAP in 2 minutes of
12/9c Assault Bike
8 Handstand Push-ups
then, w remaining time:
Max Chest to Bar Pull-ups

Rest 1 minute
Repeat 4 more times (5 total rounds)

Workout of the Day

A.
Front Squat w Pause

B.
AMRAP in 15 minutes of:
10 toes to bar
8 burpee box jumps
10 front rack lunges

Rest exactly 60 seconds after each round

Teams of two, with only one person working at a time:

From 0:00-10:00:

10 minutes to complete:
100 box jump overs
70 calories*
max squat cleans 

From 10:00-20:00

10 minutes to complete:
100 wall-balls
70 calories*
max power cleans 

From 20:00-30:00

10 minutes to complete:
100 kettlebell swings
70 calories*
max power clean and jerks

*choose machine

Workout of the Day

A.
AMRAP in 30 minutes
150m Run
5 devil press
200m run
15 toes to bar
150m
5 wall-walks

Rest exactly 2 minutes after each roun