Spencer

Workout of the Day

A.
Front Squat
Every 3 minutes, for 12 minutes (4 sets): 4 reps at 82%

After each set: 18/14 Push-ups

B.
“The Horn”
Last done: 1/4/16
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)

Rx+ 30 / 20

10 Things That Happened to Me When I Started CrossFit Almost Every Day For A Month | Pop Sugar

CrossFit Forte Partner Competition Event 3B:

Rx Division:

80-60-40 rep rounds of Double-unders Relay Style

SCHEDULE REMINDER:
No Mobility Class or Open Gym today. Sorry for the inconvenience. 

KBS

Workout of the Day

A.
Teams of two:
Relay Suicide Sprints

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.

Ukoli

Workout of the Day

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)

Mat Fraser cleaned up his eating and won the games | Men’s Journal 

Runnin’

Workout of the Day

A.
Pull-ups and Progressions

B.
AMRAP in 15 minutes of:
20 Kettlebell Snatch + OH Lunge (10R, 10L – 53 / 35)
40m Box Push

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.

Will, Tori and Aaron breaking the speed limit

Workout of the Day

A.
Every minute, for 12 minutes: 1 Power Clean + 1 Hang Power Clean
Starting moderately heavy, increase the load every 3 minutes

Last done: July 13, 2016. If you’re feeling good, go heavier

B.
AMRAP in 12 minutes of:
12 Box Jump Overs (24 / 20)
10 Power Cleans (135 / 95)
8/6 Strict Handstand Push Ups

Rx+ 30 / 24, 155 / 105

A New Way to Prevent Muscle Cramps | The Wall Street Journal 

Shannon likes running

Workout of the Day

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

Rx+ 30 / 20, chest to bar

At the gym: who is looking at whom? | The Oatmeal

TTB

Workout of the Day

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.

Rx+ 30 / 20, Burpee BMU, 70 / 50

TJay

Workout of the Day

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

Rx+ 120 / 75, 10-8-6 RMU (ladies: 9-6-3)

Why Exercise Actually Does Matter for Weight Loss | Mark’s Daily Apple