Basic everyday WODs.
Joe B.
A.
Front Squat Clusters
Three rounds of:
3.3.3.3 at 75-80% of 1 rep max
Rest 30 seconds between clusters, 3 minutes between sets
B.
For time:
400m Run Buy In
-then-
30-20-10 rep rounds of:
Reverse Front Rack Lunges (115 / 75)
Box Jumps (24 / 20)
-then-
400m Run Buy Out
Last done: 8/12/15
Pat
A.
In teams of two, with only one person working at a time, complete the following:
Team Run Around the Block
-then-
Ten rounds of:
14 Thrusters (75 / 55)
12 Toes to Bar
10/8 Calories on Assault Bike
-then-
Team Run Around the Block
Both partners will run. Partner A will do 14 Thrusters, partner B will do 12 Toes to Bar, partner A will complete the calories, Partner B will do the Thrusters, etc.
Masters: 60/40
Rx+ 95 / 65
Mia and Maggie
A.
“Gluttony”
Every minute, for 10 minutes:
Minute 1: Kettlebell Swings
Minute 2: Walking Lunges w Plate Overhead
Every minute, for 10 minutes:
Minute 1: Ball-Slams
Minute 2: Pull-ups
Every minute, for 10 minutes:
Minute 1: DB Snatches
Minute 2: Burpees Over DB
No Rest between EMOMs
Happy Thanksgiving, Forte Fam!
A.
“Abbate”
For time:
1 Mile Run
21 Power Clean and Jerks (155 / 105)
800m Run
21 Power Clean and Jerks (155 / 105)
1 Mile Run
Miranda
A.
“Gobble, gobble”
AMRAP in 10 minutes of:
20/15 Calories on Rower
20 Wall-Balls (20 / 14)
-Rest 5 minutes-
AMRAP in 10 minutes of:
15/11 Calories on Assault Bike
15 Box Jumps (24 / 20)
-Rest 5 minutes-
AMRAP in 10 minutes of:
10 Handstand Push-ups
10 Power Snatches (95 / 65)
Each AMRAP will be scored for reps
Alejandro
A.
Bench Press
8-8-4-4-2-2
Build to a heavy set of 2
After each set: 30 seconds of Russian Twists
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
Head Judge Chris
A.
Front Squat Clusters
Three rounds of:
3.3.3.3 at 70-75% of 1 RM
Rest 30 seconds between clusters, 3 minutes between sets
B.
AMRAP in 12 minutes of:
2-4-6-8-10-12-14-16-18-20 etc of:
Hang Squat Cleans (95 / 65)
Toes to Bar
Bearman
A.
Teams of two, with only one person working at a time, complete the following for time:
80 Back Squats (135 / 95)
60 Pull-ups
40/30 Calories on Assault Bike
200m Run
80 Front Squats (115 / 75)
60 Pull-ups
40/30 Calories on Assault Bike
200m Run
80 Overhead Squats (75 / 55)
60 Pull-ups
40/30 Calories on Bike
200m Run
Masters: 115/75, 85/55, 55/35
Rx+ 165/110, 135/95, 105/75, chest to bar
Sarah
Repeat of October 14, 2016 and October 13, 2017
A.
Clean and Jerk
Every minute, for 10 minutes:
1 Power Clean + 1 Power Jerk
Increase the load every 2 minutes (5 loads)
Build to a load that is heavier than the weight you will be doing in the workout
B.
2016 CrossFit Team Series Workout 6
AMRAP in 20 minutes of:
5 Power Clean and Jerks (185 / 135)
10 Toes to Bar
Rest exactly 30 seconds after each round
Travis
A.
Handstand Walking and Progressions
B.
Every minute, for 20 minutes (5 rounds):
Min 1: 18 Box Jumps (24 / 20)
Min 2: 15/12 Calories on Assault Bike
Min 3: Max Ring-Dips
Min 4: Rest
Rx+ max ring muscle-ups