Rex and Kav

Workout of the Day

A.
Shoulder Press
Every 3 minutes, for 15 minutes (5 sets): 3 reps at 85%

After each set: 30 seconds of V-ups

B.
“TMSP”
Last done: October 6, 2015
AMRAP in 9 minutes of:
3 Handstand Push-ups
3 Pull-ups
6 HSPU
6 PU
9 HSPU
9 PU
12…
12…

Continue this sequence, ascendending by 3 reps, until the time is up

Rx+ chest to bar pull-ups

WEIGHTLIFTING CLASS:
Competition style max out! Loads of fun.
Three attempts at the snatch, three attempts at the clean and jerk. Bring your A-game!

LAST DAY to take the survey!
As CrossFit Forte continues to grow and as you develop as athletes, we feel it is important to solicit feedback from our members. The community we all create is a big part of what makes CrossFit Forte so special so the ideas and critiques you contribute are invaluable.  Hopefully you continue to notice improvements we make each survey.  This is also a crucial part of our coach development process.  While we cannot promise to have the means to act on every idea submitted, we would like everyone to take a moment to give us some feedback on a few things.  If you follow the SurveyMonkey link, you can submit your feedback anonymously.  Alternatively, if you would prefer to send back a few notes via email, we welcome that as well ([email protected]).   We just want your thoughts to be heard!

Here is the link for the anonymous survey which closes June 1, 2016: https://surveymonkey.com/r/WJTMGKJ

Morgan and Noble

Workout of the Day

A.
Back Squat
Every 3 minutes, for 15 minutes (5 sets): 3 reps at 85%

After each set: 30 seconds of HR Push-ups

B.
“Over the Edge”
Last done: 8/27/15
Four sprint sets of:
25 Wall-Balls (20 / 14)
15 Burpees

Rest excatly 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

MEMORIAL DAY HOURS:

Open gym from 9:00 to 11:00 AM

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Choose one of the following:

A.
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

If you have a 20lb vest or body armor, wear it.

Partition the reps as needed.

B.
Team Version
With 2 or 3 people:
1 Mile Run
100 Pull-ups
200 Pull-ups
300 Squats
1 Mile Run

All teammates run, but can break up the pull-ups, push-ups and squats however they choose.

C.
Half “Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Partition the reps as needed.

Chase

Workout of the Day

A.
Split Jerk
Every 90 seconds, for 15 minutes (10 sets): 2 split jerks

Increase the load by feel

B.
“Jinxy”
AMRAP in 10 minutes of:
16 Kettlebell Snatches (53 / 35 – 8R/8L)
32 Double-unders

Workout of the Day

A.
Deadlift 5 x 5 at 75%

Rest 2 minutes between sets

B.
“Flaming Wok”
Complete the following for time:
Run 400m
then
Three rounds of:
15 Hang Power Cleans (115 / 75)
20 Alternating Front Rack Lunges (115 / 75)
then
Run 400m

Rx+ 145 / 100

Rosey

Workout of the Day

A.
For time:
50/40 Calorie Row
40 Box Jumps (24 / 20)
30 Toes to Bar
20 Handstand Push-ups
15 / 10 Strict Chin-ups
20 Handstand Push-ups
30 Toes to Bar
40 Box Jumps
50 / 40 Calories Assault Bike

Rx+ strict HSPU, 15/10 RMU

Olympic Weightlifting at 6:30 PM:
Snatch: Max!
Clean and Jerk: Max!

Andrea

Workout of the Day

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

After each set: 45 seconds of V-ups

B.
Every minute, for 15 minutes:
Min 1: 14 Dumbbell Push Presses (pick weight)
Min 2: 12 Pull-ups
Min 3: 10 Burpees

Rx+ 15 (50 / 35) / 15/12 CTB / 15 to target 

This is not from the Onion… FDA: Frosted Flakes Healthier Than an Avocado | WSJ

Garrett

Workout of the Day

A.
Back Squat
Every 3 minutes, for 12 minutes (4 sets): 4 reps at 82%
(or 5-10 lbs heavier than your last squat session)

After each set: 45 seconds of hand release push-ups

B.
AMRAP in 12 minutes of:
3-6-9-12-15-18-21-24 etc rep rounds of:
Wall-Balls (20 / 14)
Kettlebell Swings (53 / 35)

*At minute 3, 6, and 9: run 200m
**Pick up where you left off after each run

Rx+ 30 / 20, 70 / 53

Kent and Kim

Workout of the Day

A.
In teams of two, working relay style, AMRAP in 12 minutes of:
150m Sprint
15 Dumbbell Thrusters

Rest 5 minutes, then:

B.
Teams of two, working relay style, AMRAP in 12 minutes:
15 / 12 Calories Assault Bike
15 Pull-ups