B. Teams of two, with partners alternating movements each round, complete AMRAP in 15 minutes of: 5 Hang Squat Clean Thrusters (135 / 95) 10 Toes to Bar 15 Kettlebell Swings (53 / 35)
Partner A will complete 5 HSCT, partner B 10 TTB, partner A 15 KBS, partner B 5 HSCT, partner B 10 TTB, etc.
A. Snatch Every minute, for 10 minutes: 1 snatch (hang, squat or power) Starting light, increase the load every 2 minutes
B. Event 4 For reps and calories: Min 1: Row for Calories Min 2: Rest Min 3: Ring Muscle-ups / Ring Dips Min 4: Rest Min 5: Alternating OH Lunges (115 / 75) Min 6: Rest Min 7: Handstand Push-ups Min 8: Rest Min 9: Wall-Balls (20 / 14) Min 10: Rest Min 11: Bar Facing Burpees Min 12: Rest Min 13: Assault Air Bike for Calories (ladies: Airdyne)
SCALED: Row for Calories Box-Dips Alternating Front Rack Lunges (95 / 65) Hand Release Push-ups Wall-Balls (14 / 10) Bar Facing Burpees Assault Air Bike for Calories (ladies: Airdyne)
REMINDER: Our top priority is ensuring a positive and safe experience here at CFF, but when classes exceed the cap, especially when equipment and space is finite, at times that can be compromised. Please respect and abide by our RSVP policy. RSVPing for class now ends 5 minutes before the class starts. It’s easy, it’s quick, and it’s respectful to the staff and members who already comply. Thank you.
A. Push Press Every 3 minutes, for 12 minutes (4 sets): 5 reps at 79%
After each set: 12 Tuck-ups
B. “Annie” 50-40-30-20-10 rep rounds of: Double-unders Abmat Sit-ups
Optional training: 800m sprint for time Rest the time it took to complete run, then 600m sprint for time Rest the time it took to complete the run, then 400m sprint for time
Event 4: AMRAP Chipper
Against a 14 minute clock, with partners alternating movements every minute, complete as many reps and calories as possible with the following movements:
Min 1: Row for Calories Min 2: Ring Muscles-ups* (ladies: Ring-Dips) Min 3: Alternating Overhead Lunges (115 / 75) Min 4: Handstand Push-ups Min 5: Wall-Balls (20 / 14) Min 6: Bar Facing Burpees Min 7: Assault Air Bike for Calories (ladies: Airdyne)
Partner A will have 1 minute to row for calories. When the minute is up, Partner A will tag Partner B and Partner B will have 1 minute to complete as many Ring Muscle-ups as possible. When the minute is up, Partner B will tag Partner A and Partner A will complete as many alternating overhead lunges as possible. When the minute is up, Partner A will tag partner B and partner B will complete as many handstand push-ups as possible…
…Continue this sequence, alternating every minute between work and rest, until each partner has completed 1 minute of work at each of the 7 movements.
*Ring Muscle-ups will have a weighted score of 3 points per rep completed. For example, if 10 muscle-ups are completed, the score will be 30
The score will be total calories and reps completed.
Scaled Movements:
Min 1: Row for Calories Min 2: Box-Dips Min 3: Alternating Front Rack Lunges (95 / 65) Min 4: Hand Release Push-ups Min 5: Wall-Balls (14 / 10) Min 6: Bar Facing Burpees Min 7: Assault Air Bike for Calories (ladies: Airdyne)
Event 4 of the 3rd Annual CrossFit Forte Members Only Partner Competition releasing tonight, August 15, at 8:30 PM. Thursday is the final day to sign up. Sign up to compete Sign up to judge
Workout of the Day
A. Front Squat Every 3 minutes, for 12 minutes (4 sets): 5 reps at 79%
After each set: 17/14 Push-ups
B. “Nuclear” Last done: 12/2/15 Three rounds for time of: 20 Wall-Balls (20 / 14) 20 Pull-ups 400m Run
A. In teams of four, complete as many reps as possible of the following circuit in 30 minutes: Wall-Balls Burpee Pull-Ups Alternating Dumbbell Power Snatch 400m Run
Each team member will start on a different station and may not rotate to the next station until their running teammate returns.
A. Snatch 15 minutes to build to a heavy snatch (hang, power, or squat)
B. For time: 15 Hang Squat Snatches (95 / 65) 15 Ring-Dips 400m Run 12 Hang Squat Snatches 12 Ring-Dips 300m Run 9 Hang Squat Snatches 9 Ring-Dips 200m Run
A. “Barnacles” Every 5 minutes, for 30 minutes (6 rounds): 25 Calories on Assault Bike (ladies: Airdyne) 50 Double-unders 10 Hang Power Cleans (155 / 105)