Basic everyday WODs.
Tommy
A.
Shoulder Press 2-2-2-2-2-2
Starting light, increase to a heavy set of 2
B.
AMRAP in 16 minutes of:
18 Box Jump Overs (24 / 20)
15 Pull-ups
12/9 Strict Handstand Push-ups
Rest exactly 1 minute after each round.
Rx+ chest to bar
Masters: 20 / 16 inches
Alicia
A.
Squat Clean 3-3-3-3-3-3
Spend 15 minutes building to a heavy set of 3 or to work technique
B.
“Jiggles”
Last done: 6/2017
For time:
25 Power Cleans (185 / 120)
50 Wall-Balls (20 / 14)
100 Double-unders
Rx+ 205 / 130, 30 / 20
A.
Front Squat
Complete 5 sets of 2 at 85%
B.
AMRAP in 12 minutes of:
200m Run
15 Toes to Bar
10 Front Squats (135 / 95)
Rx+: 155 / 105
Masters: 105 / 65
Carly
Good luck to everyone doing 18.5 today. Finish strong and give it everything you have. And remember to submit your scores by 7 PM!
Forte FORCE for FAMILIES
Saturday, April 14th. Same sex partner fundraiser/competition. Programmed by yours truly. Sign up and know your money will be going towards a very important cause: children’s health. There are some INCREDIBLE PRIZES involved. Read more and sign up HERE
To view the Force For Families workouts released thus far, click HERE
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
A.
CrossFit Games Open Workout 18.5 (11.6 & 12.5)
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc of:
Thrusters (100 / 65)
Chest to Bar Pull-ups
Rx’d: (Ages 16-54)
Men use 100 lb. Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups
A.
CrossFit Games Open Workout 18.5 (11.6 & 12.5)
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc of:
Thrusters (100 / 65)
Chest to Bar Pull-ups
Rx’d: (Ages 16-54)
Men use 100 lb. Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups
Ryan S.
A.
Shoulder Press 3-3-3-3-3-3
Starting light, build to a heavy set of 3
B.
AMRAP in 10 minutes of:
8 Right Arm DB Hang Clean and Jerk (pick weight)
8 Right Arm Overhead Squats
24 Feet of Overhead Walking Lunges
8 Left Arm DB Hang Clean and Jerk
8 Left Arm OHS
24 Feet of Overhead Walking Lunges
Tracy
End of the Open BBQ:
THIS SATURDAY, March 24, immediately post 18.5. 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.
Forte FORCE for FAMILIES
We are hosting the CrossFit Forte FORCE for FAMILIES Partner Competition Saturday, April 14th. Youth Villages provides help for children and young people across the United States who face a wide range of emotional, mental and behavioral problems. Read more and sign up HERE
A.
Snatch 1-1-1-1-1-1-1
Spend 15 minutes building to a heavy snatch or honing in on your technique
B.
AMRAP in 12 minutes of:
6 Power Snatches (135 / 95)
10 Toes to Bar
14 Wall-Balls (20 / 14)
Masters: 85/55
Rae
End of the Open BBQ:
THIS SATURDAY, March 24, immediately post 18.5. 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.
Forte FORCE for FAMILIES
We are hosting the CrossFit Forte FORCE for FAMILIES Partner Competition Saturday, April 14th. Youth Villages provides help for children and young people across the United States who face a wide range of emotional, mental and behavioral problems. Read more and sign up HERE
A.
Front Squat
5 sets of 3 at 80%
B.
For time:
40 Calories on Assault Bike (ladies: Aidyne)
60 Kettlebell Swings (53 / 35)
40 Burpees to a Target 6 inches above reach
Kinney
Reminders:
Submit your Open 18.4 score ASAP!
End of the Open BBQ:
Less than two weeks out! March 24 immediately post 18.5. 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.
Forte FORCE for FAMILIES
We are hosting the CrossFit Forte FORCE for FAMILIES Partner Competition Saturday, April 14th. Youth Villages provides help for children and young people across the United States who face a wide range of emotional, mental and behavioral problems. Read more and sign up HERE
A.
Every minute, for 24 minutes:
Minute 1: 30 Seconds of Dumbbell Thrusters (pick load)
Minute 2: 30 Seconds of Chest to Bar Pull-ups
Minute 3: 30 Seconds of Box Jump Overs (24 / 20)