Thursday, February 5, 2015

Joel

Joel

Workout of the Day

Strength
Deadlift
Every minute, for 12 minutes: 3 deadlifts at 75% of 1 rep max
(or 10-20 lbs heavier than two weeks ago)

Conditioning
AMRAP in 12 minutes of:
7 Power Cleans (155 / 105)
12 Sprawl Wall-Balls

Rx+ 185 / 115

Deadlift

Tuesday, February 3, 2015

Alex and Chris

Alex and Chris

Workout of the Day

Strength
Shoulder Press
Every 2 minutes, for 10 minutes (5 sets): 5 reps at 72% of 1RM

After each set: 6 / 4 strict chin-ups

Conditioning
Three sets of:
Against a 4 minute running clock:
400m run
then, with the remaining time, AMRAP:
15 Box Jumps (24 / 20)
10 Push Jerks (115 / 75)

Rest 3 minutes

Rx+ 145 / 100

*Score will be total rounds completed of the box jumps and push jerks*

Dr. Parsley on how sleep affects performance:

Monday, February 2, 2015

Bowen

Bowen

Workout of the Day

Strength
Back Squat
Every 2 minutes, for 10 minutes (5 sets): 5 reps at 72% of 1-RM

After each set: 10-15 Hand Release Push-ups

Conditioning
For time:
18-12-6-6-12-18 rep rounds of:
Goblet Squats (53 / 35)
Kettlebell Swings (53 / 35)
Burpees

Rx+ 70 / 53, burpees to a target 6 in above max reach

Saturday, January 31, 2015

Erin and Adam

Erin and Adam

Workout of the Day

Conditioning
“Dissecting Kelly”
Teams of two, complete AMRAP in 30 minutes of:
400m Run
30 Box Jumps (24 / 20)
30 Wall-Balls (20 / 14)

With only one person working at a time, team members will alternate tasks. For example, Partner A will run 400m, Partner B will do 30 box jumps, Partner A will do 30 Wall-balls, Partner B will run 400m….and so on for 30 min. 

Hat tip to Invictus for the workout

Friday, January 30, 2015

Malone

Malone

Workout of the Day

Strength
Front Squat
Every minute, for 12 minutes, perform 2 front squats
Starting moderately heavy, increase the load every 3 minutes
(~65% to ~85%)

Conditioning
CrossFit Games Open Workout 12.5
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 rep rounds of:
Thrusters (100 / 65)
Chest to Bar Pull-ups

Alaina, Kenzie and Dean

Alaina, Kenzie and Dean

Workout of the Day

Strength
Power Clean
8 minutes to build to a heavy power clean

Conditioning
CrossFit Games Open Workout 11.5
AMRAP in 20 minutes of:
5 Power Cleans (145 / 100)
10 Toes to Bar
15 Wall-Balls (20 / 14)

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Reebok Reveals Massive ‘Be More Human’ Brand Campaign | Forbes

Wednesday, January 28, 2015

Ryan

Ryan

Workout of the Day

Gymnastics 
Complete 3 rounds for quality:
30-50 Double-unders (unbroken if possible)
8-12 Alternating Pistol Squats
1-2 Rope Climbs (legless)

Conditioning
For time:
100 Double-unders
50 Alternating Pistol Squats
25 Power Snatches (95 / 65)

Rx+ 135 / 95

Hey folks, in case you missed our email we sent out last night asking you to please fill out the bi-annual CFF survey, here it is: https://www.surveymonkey.com/r/q1forte2015

Please take a few minutes to fill it out – it’s anonymous! Don’t be shy about comments, either! Filling this out and being honest with your answers will help us be better at what we do.

Thanks you,

The CrossFit Forte Team

Tuesday, January 27, 2015

Jamie

Jamie

Workout of the Day

Strength
Shoulder Press
Every 3 minutes, for 12 minutes (4 sets): 7 presses at 69%

After each set: 8 / 4 Strict pull-ups (chest to bar if possible)

Conditioning
Five rounds for time of:
30 Kettlebell Swings (53 / 35)
30 Abmat Butterfly Sit-ups

Rx+ 5 rounds: 25 KBS (70 / 53), 20 t2b

*Last done: 2/17/14

Shoulder Press

Monday, January 26, 2015

Troy demonstrating the triple extension (hips, knees, ankles) in the snatch

Troy demonstrating the triple extension (hips, knees, ankles) in the snatch

Workout of the Day

Strength
Back Squat
Every 3 minutes, for 12 minutes (4 sets): 7 back squats at 69% of 1-RM

After each set: 6-8 tall box jumps

Conditioning
Death by Burpee Box Jump Overs (24 / 20)
Min 1: 1 BBJO
Min 2: 2 BBJO
Min 3: 3 BBJO
….Continue this sequence until the you can no longer complete the designated number of reps in the given minute

*Score will be total reps completed

The CrossFit Games Open Scaled Division