Thursday, March 28, 2019

Zullo

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 12 minutes (6 sets): 6 reps

Start light and build to a 6 rep max

After each set: 6/4 strict chin-ups

B.
AMRAP in 13 minutes of:
7 Double Dumbbell Snatch
9/7 Strict Handstand Push-ups
11 Chest to Bar Pull-ups

Masters: deficit push-ups, pull-ups
Rx+ 50s/35s, deficit SHSPU (25/10 lb hi temp plate). 7/5 bar muscle-ups

Wednesday, March 27, 2019

Seth

Workout of the Day

A.
Squat Clean
3-3-3-3-3-3

15 minutes to build to a heavy set of 3

B.
For time:
42-30-18 Wall-Balls (20 / 14)
21-15-9 Power Cleans (135 / 95)

Masters: 14/10, 105 / 70
Rx+ 30/20, 165/115

Tuesday, March 26, 2019

End of the Open BBQ!

The 2019 Open is over and done with. I want thank everyone for competing with class this season, and I really hope you are all happy with how you did, because I know all the coaches at Forte are incredibly proud of how you all did. The five weeks during the Open is pretty crazy and hectic, but it’s all totally worth it because of how much fun you guys make it.

Great job, and lets get ready to do it again…in October. Seriously. The 2020 season begins in October, which is the new time for the Open.

Workout of the Day

A.
Tempo Back Squat
5 x 5 at ~60% (33X1)

B.
AMRAP in 12 minutes of:
200m Run
16 Toes to Bar
8 Overhead Squats (125 / 90)

Masters: front squats 115 / 75
Rx+ 155 / 105

Monday, March 25, 2019

Josh

Good luck to everyone doing 19.5 today. Finish strong and give it everything you have. And remember to submit your scores by 7 PM!

Forte FORCE for FAMILIES
Saturday, April 6th. If you’re not competing, come check out some incredible athletes throw down!

Workout of the Day

A.
AMRAP in 4 minutes of:
21 Kettlebell Swings (53 / 35)
15 Ball-Slams (pick load)
9 Burpees Over the Rower
then, with remaining time:
Row for Calories

Rest 2 minutes after each round
Repeat 4 more times (5 total)

Each round will be scored for calories

Master’s: 35/26, regular burpees

Saturday, March 23, 2019

Please review the description and standards for 19.5 HERE

End of the Open BBQ Today!
Time to celebrate all your hard work and achievements for the past 5 weeks! We will provide enough burgers and dogs to feed everyone, but feel free to bring whatever sides and beverages you want. This is open to your friends and family if you’d like to bring them as well.

Workout of the Day

A.
CrossFit Games Open 19.5
33-27-21-15-9 rep rounds of:
Thrusters (95 / 65)
Chest to Bar Pull-ups

***20 MINUTE CAP***

VARIATIONS

Scaled: (Ages 16-54)

Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:

Boys use 65 lb.

Girls use 45 lb.

Scaled Teenagers 14-15:

Boys use 45 lb. and perform jumping pull-ups

Girls use 35 lb. and perform jumping pull-ups

Masters 55+:

Men use 65 lb. and perform chin-over-bar pull-ups

Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:

Men use 45 lb. and perform jumping pull-ups

Women use 35 lb. and perform jumping pull-ups

Thursday, March 21, 2019

Lea

BBQ Saturday! Be there.

Workout of the Day

A.
Deadlift 1-1-1-1-1-1
Build to a 1 rep max

B.
AMRAP in 10 minutes of:
30 Double-unders
10 Toes to Bar
5 Hang Power Cleans (155 / 105)

Wednesday, March 20, 2019

Chad

Workout of the Day

A.
Bench Press
1-1-1-1-1-1-1-1
15 minutes to build to a max for the day

B.
Shoulder Press Biathlon (last done: 9/11/18)
25 Presses (95 / 65)
25 Presses ( 75 / 55)
25 Presses (55 / 45)

Every time you break, run 200m

The bar is either on your shoulders in the jerk rack, 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

Tuesday, March 19, 2019

Zullo and Mia

19.4 is over and done with…congrats to those on their very first Bar Muscle-ups! One more week!

End of Open BBQ this Saturday… Be there!

Workout of the Day

A.
Front Squat
1-1-1-1-1-1-1-1
18 minutes to build to hit a max for the day

B.
AMRAP in 12 minutes of:
10 Right Arm Kettlebell Snatch + OH Lunge (53 / 35)
5/3 Strict Chest to Bar Pull-ups
10 Left Arm Kettlebell Snatch + OH Lunge
10 Chest to Bar Pull-ups

Monday, March 18, 2019

Workout of the Day

A.
Every minute, for 24 minutes (8 rounds):
30 seconds of Box Jumps
Rest 30 seconds
30 seconds of Thrusters
Rest 30 seconds
30 seconds of Rowing for Calories
Rest 30 seconds

Saturday, March 16, 2019

Please review the detailed description of the workout, the movements, and the standards for each HERE

Please sign up for your heat on Wodify!

Workout of the Day

A.
CrossFit Games Open 19.4

Three rounds for time of:
10 Power Snatches (95 / 65)
12 Bar Facing Burpees

REST EXACTLY 3 MINUTES, then:

Three rounds for time of:
10 Bar Muscle-ups
12 Bar Facing Burpees

***12 MINUTE CAP (including the 3 min rest)***

VARIATIONS

Scaled: (Ages 16-54)

Men snatch 65 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

Women snatch 45 lb., perform chin-over-bar pull-ups,

may step over bar on the burpees

Teenagers 14-15:

Boys snatch 65 lb.

Girls snatch 45 lb.

Scaled Teenagers 14-15:

Boys snatch 45 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

Girls snatch 35 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

Masters 55+:

Men snatch 65 lb., perform chest-to-bar pull-ups

Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

Men snatch 45 lb., perform jumping chest-to-bar

pull-ups, may step over bar on the burpees

Women snatch 35 lb., perform jumping chest-to-bar

pull-ups, may step over bar on the burpees