Monday, February 19, 2018

Paul

Sign up for the 2018 CrossFit Games Open HERE
Read about the Forte Intramural Teams HERE

Workout of the Day

A.
Front Squat 3-3-3-3-3-3
15 minutes to build to a heavy set of 3

B.
Seven rounds for time of:
7 Front Squats (115 / 75)
7 Toes to Bar
7 Box Jump Overs (24/20)

Rx+ 155/105, 30/24

Master’s
7 Front Squats (85 / 55)
7 Toes to Bar
7 Box Jump Overs (20/16)

Saturday, February 17, 2018

Whit

Workout of the Day

A.
In teams of two, alternating between work and rest every 2 minutes for 12 minutes (6 rounds), complete the following:
Min 1: Max Calories on Rower
Min 2: Max Burpees Over the Dumbbell

Rest until minute 16 then, for 12 minutes (6 rounds):

Min 1: Max Alternating DB Snatches
Min 2: Max Calories Airbike

Score is total reps and calories.

Or, working solo:
AMRAP 12
Min 1: Max Row
Min 2: Max Burpees
Rest 2 min

then:

Min 1: Max Alternating DB Snatches
Min 2: Max Calories Airbike

EXAMPLE: Partner A will row for 1 minute and then do burps for 1 minute, then rest for 2 minutes while Partner B will row for 1 minute and then do burps for 1 minute. 2 minutes of work, 2 minutes of rest. 

*Leave the monitors on the rower and bike on. No resetting.

Friday, February 16, 2018

Liz

Workout of the Day

A.
2017 CrossFit Games Open Workout 17.5
10 rounds for time of:
9 Thrusters (95 / 65)
35 Double-unders

Scaled:
10 rounds for time of:
9 Thrusters (65 / 45)
35 Single-unders

 

Thursday, February 15, 2018

Ree

Workout of the Day

A.
Toes to Bar and Progressions

B.
Every minute, for 21 minutes (7 rounds):
Min 1: 150-200m Run
Min 2: 30-50 ft of DB Front Racked Lunges (pick weight)
Min 3: 7-15 Handstand Push-ups

Rx+ 200m, 12/9 strict, 50 ft lunge (50s/35s)

Wednesday, February 14, 2018

Scott

Workout of the Day

A.
Snatch
Every minute, for 12 minutes: 2 snatches
Starting at a moderate load, increase every 3 minutes (4 loads)

B.
AMRAP in 9 minutes of:
3-6-9-12-15-18-21 etc rep rounds of:
Overhead Squats (95 / 65)
Pull-ups

Rx+ 115/75, chest to bar

Master’s
3-6-9-12-15-18-21 etc rep rounds of:
Overhead Squats (75 / 55)*
Pull-ups

*  May Sub w Front Squats

Tuesday, February 13, 2018

Kristine

Workout of the Day

A.
Push Press 5-5-5-5-5-5
Increasing the load each set, establish a heavy set of 5

B.
CrossFit Games Open Workout 13.2
AMRAP in 10 minutes of:
5 Shoulder to Overhead (115 / 75)
10 Deadlifts (115 / 75)
15 Box Jumps (24 / 20)

Monday, February 12, 2018

Workout of the Day

A.
Front Squat 5-5-5-5-5
Increasing the load each set, build to a heavy set of 5

B.
“Over the Edge”
Last done: 1/30/17
Four sprint sets of:
25 Wall-Balls (20 / 14)
15 Burpees

Rest exactly 60 seconds between sets

Score will be total time, including the 3 minutes of rest.

Rx+ 30 / 20, Burpees to a target 6 inches above reach

Saturday, February 10, 2018

Workout of the Day

A.
In teams of two, with only one person working at a time, complete:
50-40-30-20-10 rep rounds of:
Calories on Bike or Rower
Deadlifts (155 / 105)
Toes to Bar
Kettlebell Swings (53 / 35)

Or, working solo:

25-20-15-10-5 rep rounds of:
Calories
Deadlifts
Toes to Bar
Kettlebell Swings

Friday, February 9, 2018

Madaline

Sign up for the 2018 CrossFit Games Open HERE
Read about the Forte Intramural Teams HERE

Workout of the Day

A.
Every 7 minutes, for 28 minutes (4 rounds):
20/16 Calories on Rower
20 Thrusters (95 / 65)
200m Run
20 Lunges w Barbell Overhead (95 / 65)

Rx+ 115 /75, 5 rounds (record 4 slowest)

Masters:
20/16 Calories
20 Thrusters (65 / 45)
200m Run
20 Front Rack Lunges (65 / 45)

Thursday, February 8, 2018

Brandon

Workout of the Day

A.
Toes to Bar and Progressions

B.
Every minute, for 21 minutes (7 rounds):
Min 1: 7-15 Calories on Airbike
Min 2: 7-15 Burpees to Target
Min 3: 10-20 Box Jump Overs (24 / 20)