Wednesday, July 22, 2015

Alex

Alex

Workout of the Day

A.
Hang Snatch (power or full)
Every minute, for 12 minutes: 2 hang snatches
Starting moderately heavy, increase the load every 3 minutes

B.
AMRAP in 12 minutes of:
25 Double-unders
10 Burpees

Last done: July 28, 2014

Brooke Ence

Tuesday, July 21, 2015

Brett and Pikal

Brett and Pikal

Workout of the Day

A.
Push Press 3-3-3-3-3-3
Increasing the load each set, establish a 3 rep max push press

Rest 2-3 minutes between sets

B.
21-15-9 rep rounds for time of:
Hang Power Cleans (115 / 75)
Push Presses (no jerks!)
Box Jumps (24 / 20)

Rx+ 145 / 95

 

Saturday, July 18, 2015

malone4

Malone

Workout of the Day

A.
Rowling

B.
CrossFit Forte’s 2nd Annual Summer Throwdown Workout 1

In teams of two, with only one person working at a time, complete the following:

42 Thrusters (95 / 65)
42 Pull-ups
30 Thrusters (115 / 75)
30 Chest to Bar Pull-ups
18 Thrusters (135 / 95)
18 Bar Muscle-ups

Scaled: 65/ 45, 75 / 55, 95 / 65, pull-ups across

C.
Mystery Workout 2

Friday, July 17, 2015

Karla and Courtney

Karla and Courtney

Workout of the Day

A.
Hang Power Snatch
Every minute, for 12 minutes, complete 1 hang power snatch
Starting moderately heavy, increase the load every 3 minutes

If you can hang squat snatch, do that

B.
For time:
42 Kettlebell Swings (53 / 35)
21 Burpees
30 Kettlebell Swings
15 Burpees
18 Kettlebell Swings
9 Burpees
12 Kettlebell Swings
6 Burpees

Rx+ 70 / 53, burpees to a target

SANCTIONS HANDED OUT FOR DRUG POLICY VIOLATIONS | The CrossFit Games

Thursday, July 16, 2015

Running is fun II

Running is fun II

Workout of the Day

A.
“Holleyman”
30 rounds for time of:
5 Wall-Balls (20 / 14)
3 Handstand Push-ups
1 Power Clean (225 / 155)

Tuesday, July 14, 2015

Burpee Box Step Overs

Burpee Box Step Overs

Workout of the Day

A.
Every minute, for 12 minutes:
Minute 1: 1 push press w 3 sec pause
Minute 2: 1 push press
(5-10 lbs heavier than last PP session)

B.
Every minute, for 15 minutes:
Min 1: 50 Double-unders
Min 2: 15 Chest to Bar Pull-ups
Min 3: 10 Alt. DB Snatches (pick weight)

Rx+ DB Squat Snatches

Monday, July 13, 2015

Ellen

Ellen

Workout of the Day

A.
Front Squat
Every minute, for 12 minutes:
Min 1: 1 Tempo Front Squat 32X1
Min 2: 1 Front Squat

(5-10 lbs heavier than your last FS session)

B.
For time:
45 Back Squats (95 / 65)
400m Run
30 Front Squats (95 / 65)
400m Run
15 Overhead Squats (95 / 65)
400m run

Rx+ 135 / 95

Hat tip to Pat Sherwood for the workout

Saturday, July 11, 2015

charlieff

Charlie

Workout of the Day

A.
Med-Ball Drills

B.
In teams of two, with only one person working at a time, complete the following:

140/115 Calories on Rower
120 Kettlebell Swings (53 / 35)
100 Wall-Balls (20 / 14)
800m Run w Med-Ball
60 Deadlifts (205 / 125)
40 Burpee Box Jump Overs (24 / 20)