Basic everyday WODs.
Happy New Year, folks!
A.
In teams of 2, with only one person working at a time, complete the following:
100 Kettlebell Swings (53 / 35)
80 Burpee Box Jump Overs (24 / 20)
60 Hang Power Cleans (135 / 95)
40 Front Squats (135 / 95)
30 Handstand Push-ups
40 Front Squats
60 Hang Power Cleans
80 Burpee Box Jump Overs
100 Kettlebell Swings
Tom
A.
Every 5 minutes, for 30 minutes (6 rounds):
AMRAP in 3 minutes of:
15/10 Calories on Assault Bike
20 Kettlebell Swings (53 / 35)
With Remaining time, AMRAP:
Wall-Balls (20 / 14)
3 minutes of work, 2 minutes of rest.
Each round will be scored for reps. Score will be total wall-balls completed.
Rx+ KB Snatches (10R, 10L), 30 / 20
Please bring in any used shoes, not matter their condition, to the gym! The package is being shipped the first week of January.
Tommy
A.
Sumo Deadlift 3-3-3-3-3-3
15 minutes to build to a heavy set of 3
Rest 2-3 minutes between sets
As always: as heavy as good form allows!
B.
AMRAP in 10 minutes of:
10 Deadlifts (185/125)
20 Lateral Bar Hops
10 Alternating Box Step-ups w DBs (pick weight)
Rx+ 225/155, 50s/35s
Brooke Ence doing stuff at CrossFit Forte/Nashville
A.
“15.4.5”
For time:
60 / 50 Calorie Row
50 Toes to Bar
B.
“Body Weight Ninja”
For time:
30-20-10 rep rounds of:
Chest to Bar Pull-ups
Handstand Push-ups
Alternating Pistol Squats
Winkle and John
A.
Push Press + Strict Press
12 minutes to establish a heavy complex of 2 Push Presses + 1 Press
B.
AMRAP in 11 minutes of:
35 Double-unders
7 Hang Power Clean and Jerks (115 / 75)
Lea
A.
Front Squat
12 Minutes to build to a heavy Pause Front Squat
B.
Three rounds for time of:
400m Run
15 Front Squats (135 / 95)
10 Burpee Box Jump Overs (24 / 20)
Tracy
A.
In teams of 3, with only one person working at a time, AMRAP in 25 minutes:
2500m Row
75 Front Squats (115 / 75)
75 Burpee Over the Box (24/20)
75 Toes 2 Bar
75 Wall-Balls (20/14)
Row for Calories*
A.
“12 Days of Forte”
1 Thruster (115 / 75) [155 / 105]
2 Handstand Push-Ups [strict]
3 Box Jumps Overs (24 / 20) [30 / 24]
4 Burpees
5 Pull-ups [ctb]
6 Hang Power Cleans (115 / 75) [155 / 105]
7 Deadlifts (115 / 75) [155 / 105]
8 Wall-Balls (20 / 14) [30 / 20]
9 Kettlebell Swings (53 / 35) [70/ 53][ctb]
10 Alternating Front Racked Lunges (115/ 75) [155 / 105]
11 Toes to Bar
12 Power Snatches (115 / 105) [squat snatches 155 / 105]
This’ll be a fun one, but be sure to scale appropriately, as it will get pretty spicy… This is how it’ll go:
You’ll do 1 thruster, then 2 HSPU + 1 thruster, then 3 BJO + 2 HSPU + 1 thruster, then 4 burpees + 3 BJ + 2 HSPU + 1 Thruster, etc…
just like the 12 Days of Christmas song. Maybe the coaches will be kind enough to put that song on repeat as you push through it.
Have fun with it! The Beaches and the Forte Team hopes everyone has a joyous and safe holiday. Eat, drink and be merry!
LeeAnn
A.
Every 10 minutes, for 30 minutes (3 rounds):
500m/400m Row
40 Wall-Balls (20 / 14)
30 Pull-ups
Rx+ 30 / 20, 15/10 bar muscle-ups
Emily L.
A.
“The Chief”
AMRAP in 3 minutes of:
3 Power Cleans (135 / 95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 rounds.
Pick up where you left off each AMRAP.