Basic everyday WODs.
Snow, Scott, Tracy, and Justin
A.
Back Squat
5 sets of 4 at 75-85%
After each set: 60 second weighted plank
B.
For 16 minutes:
Min 1: 10/7 Calories on Assault Bike + Max Thrusters (95 / 65)
Min 2: Rest
A.
In teams of two, with only one person working at a time, AMRAP in 15 of:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Burpee Deadlifts
Partner A will complete a full round, then Partner B will complete a full round, etc.
Rest 5 minutes
B.
In teams of two, AMRAP in 15 minutes of:
20 Synchro Alt. DB Snatches
30 Calories on Assault Bike or Rower
20 Synchro Overhead Lunges
30 Calories on Assault Bike or Rower
Scott V
A.
Split Jerk
Every minute, for 12 minutes: 2 reps
Start light and increase every 3 minutes (4 loads)
B.
Six rounds for time of:
10 Hang Power Snatches (95 / 65)
10 Box Jumps (24 / 20)
10 Wall-Balls (20 / 14)
Masters: 75 / 55, 20/14, 14/10
Rx+ 125 / 85, 30/20
Zullo and Mia
A.
Every 6 minutes, for 36 minutes (6 rounds):
20/15 Calories on Assault Bike
2 Devil Thrusters (pick weight)
200m Run
2 Devil Thrusters
20 Toes to Bar
2 Devil Thrusters
20 Abmat Butterfly Sit-ups
Rx+ ghdsu, 50s/35s
Chrysa
A.
Deadlift
Every 2 minutes, for 20 minutes (10 sets):
5 deadlifts at 60-65%
30 Double-unders (or 60 SU)
Rx+ 50 DU
B.
For time:
21-15-9 rep rounds of:
Pull-ups
Hang Power Cleans (115 / 75)
Masters: 95/65
Rx+
30-20-10
Chest to bar
Hang Power Cleans (115 / 75)
C.
Optional:
1 mile run for time
Today’s Member spotlight:
John Griener
Age: 48
Hometown: Edina, MN
Nashville neighborhood: Hendersonville
Alma Mater: U.S. Army
Occupation: Dept of Veteran Affairs
CrossFitter since: 2010
Forte member since: 2016
Favorite lift: Clean
Least favorite lift: Snatch
Favorite wod: Bodyweight, running and light barbell WODs
Least favorite: Fran
PR you are most proud of: Ring muscle ups
Why I love CrossFit: The challenge of trying to be ‘good’ at so many different movements
Why I love Forte: Community, coaching, the facility, the owners dedication to the business/community
•
Thanks for being a huge part of our community John!
A.
Shoulder Press
Every 2 minutes, for 12 minutes:
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85%x Max Reps
After each set: 20 heavy Russian Twists w DB
B.
AMRAP in 12 minutes of:
1000/800m Row
then, in remaining time:
21 Kettlebell Swings (53 / 35)
12 Handstand Push-ups
Today’s Member Spotlight: Z!
Name: Kristine Zahm
Age: 30
Hometown: Roswell, GA
Nashville neighborhood: Downtown
Alma Mater: Georgia State
Occupation: Deloitte Consulting
CrossFitter since: 2014
Forte member since: May 2017
Favorite lift: Clean & Jerk
Least favorite lift: Deadlift
Favorite WOD: Anything under 12 mins 🙂 Least favorite: Anything with heavy deadlifts
PR you are most proud of: 155# Snatch
Why I love CrossFit: Community and the way I feel after challenging myself to push harder than the day before.
Why I love Forte: Community, coaches, other members that push me to be better, and the lack of drama and judgement.
A.
Back Squat
5 sets of 6 at 70-80%
After each set: 1 minute push-up plank hold
B.
2011 CrossFit Games Open Workout 11.4
AMRAP in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120 / 90)
10 Ring Muscle-ups
JoAnna
A.
In teams of two, with only one person working at a time, complete the following (35 min cap):
3 rounds of:
30 Box Jumps (24 / 20)
40 Wall-Balls (20 / 14)
30 Kettlebell Swings (53 / 35)
then
Row 70/50 Calories
then
2 rounds of:
30 Toes to bar
40 Wall-Balls (20 / 14)
30 Pull-ups
then
Bike 70/50 calories
then
1 rounds of:
30 Shoulder to Overhead (135 / 95)
40 Wall-Balls (20 / 14)
30 Power Cleans (135 / 95)
Masters: 14/10, 35/26, 95/65
Rx+ 30/20, 70/53, chest to bar, 165/110
Or, working solo:
Do there above, but cut all the reps by 50%
***35 MIN CAP***
Coach Jake’s Last day coaching! Come see him during the 11:30, 3:30, 4:30 and 5:30 classes today (Friday)
A.
“Jake n Bake”
Every 3 minutes, for 30 minutes (10 rounds):
10/7 Calories on Assault Bike
10 Pull-ups
3-2-1 Power Snatches
Rounds 1, 2, and 3 complete 3 snatches
Rounds 4, 5, and 6, complete 2 snatches
Rounds 7, 8, 9, 10 complete 1 snatch
Build in load by feel over the course of the 10 sets
Rx+ 5/4 bar muscle-ups
Record the time for each round AND your heaviest snatch
Chad
A.
Bench Press 6-6-6-6-6-6
Every minute, for 12 minutes (6 sets):
Min 1: Row 250/200
Min 2: 6 Bench Press (build in load)
B.
AMRAP in 15 minutes of:
21 Russian Kettlebell swings (53 / 35)
150m Farmers Carry (53 / 35 – switch hands as needed)
9 Deadlifts (225 / 155)
Masters: 44/35, 185/120