Tuesday, November 18, 2014

Tommy

Tommy

Workout of the Day

Strength 
Shoulder Press  3 x 60%, 2 x 70%, 2 x 80%, 1 x 90%, 1 x 95%, 1 x 100%, 1 x 103-105+%

Rest 2 minute between sets

No 1 rep max for the shoulder press? Follow this rep scheme and increase the load each set: 3-2-2-1-1-1-1

Conditioning
For time:
18-15-12-9-6-3 rep rounds of:
Push Presses (105 / 70) [no jerks!]
Box Jumps (24 / 20)

Rx+: 145 / 100, 30 / 24

-Only a couple more days to sign up! STACHE BASH WORKOUT ON NOVEMBER 22. Teams of two, scaled, Rx, and Rx+ divisions. SAVE THE DATE!

Monday, November 17, 2014

Battle of the Barbells!

Battle of the Barbells!

Workout of the Day

Strength
Max Out Monday!

Back Squat 3 x 60%, 2 x 70%, 2 x 80%, 1 x 90%, 1 x 95%, 1 x 100%, 1 x 103-105+%

Rest 2 minute between sets

No 1 rep max for the back squat? Follow this rep scheme and increase the load each set: 3-2-2-1-1-1-1

Safety first: Once the weight gets heavy, ask for a spotter!

Our squat cycle has once again come to an end. It’s time to test for a new 1 rep max. Make all your hard work pay off… Bring on the PRs!

*20 minute cap*

Conditioning
Battle of the Barbells Workout
Three rounds for time of:
10 Chest to Bar Pull-ups
10 Front Squats (185 / 115)
10 Bar Facing Burpees

Scaled option: pull-ups, 125 / 75

*10 minute cap*

Ilya Ilyin – 242kg (532.5 lbs) Clean and Jerk World Record

Saturday, November 15, 2014

Swings and wall-balls

Swings and wall-balls

Workout of the Day

Warm up
Medicine Ball Drills

Conditioning
Every minute, on the minute, for 24 minutes:

Minute 1: Wall-Balls
Minute 2: Pull-ups
Minute 3: Alternating Dumbbell Snatches

Level 1: 9 reps each movement/minute
Level 2: 12 reps each movement/minute
Level 3: 15 reps each movement/minute

Rx+ 15 reps, 30 / 20, chest to bar, 50+/ 40+

Friday, November 14, 2014

Alicia

Alicia

Workout of the Day

Strength
Overhead Squat 3-3-3-3-3

Increasing the weight each set, establish a 3 rep max OHS

Conditioning
Five rounds for time of:
15 Box Jump Overs (24 / 20)
10 Toes to Bar
5 Overhead Squats  (105 / 70)

Rx+ 165 / 110

– STACHE BASH WORKOUT ON NOVEMBER 22. Teams of two, scaled, Rx, and Rx+ divisions. SAVE THE DATE!
– Use the promo code “teamforte” for a $10 discount which is good through November 14th.

Thursday, November 13, 2014

Amy

Amy

Workout of the Day

Strength
Power Clean
Every 90 seconds, for 15 minutes (10 sets), perform 3 power cleans at 75-85%

Conditioning
AMRAP in 10 minutes of:
7 Hang Cleans (95 / 65)
27 Double-unders

Rx+ Full Cleans (135 / 95)

– STACHE BASH WORKOUT ON NOVEMBER 22. Teams of two, scaled, Rx, and Rx+ divisions. SAVE THE DATE!
– Use the promo code “teamforte” for a $10 discount which is good through November 14th.

Wednesday, November 12, 2014

Wendi

Wendi

Workout of the Day

Gymnastics
Spend 10-15 minutes working on the two gymnastics movements you struggle with the most

Conditioning
The Stache Bash Workout (cut in half and without a partner)
50 Wall-Balls (20 / 14)
40 Box Jumps (24 / 20)
30 Pull-ups
20 Burpees over the bar
10 Power Clean and Jerks (135 / 95)
5 Muscle-ups (Rx+ and Rx Bar MU)
3 Rope Climbs (Rx+ only)

Rx+ 30 / 20, chest to bar, 185 / 115
Scaled: 14 / 10, pull-ups with a band, 95 / 65, stop after the clean and jerks

– STACHE BASH WORKOUT ON NOVEMBER 22. Teams of two, scaled, Rx, and Rx+ divisions. SAVE THE DATE!
– Use the promo code “teamforte” for a $10 discount which is good through November 14th.

Tuesday, November 11, 2014

FQ

FQ

Workout of the Day

Strength
Shoulder Press 6 x 1 at 93%

Rest 2 minutes

Conditioning
AMRAP in 12 minutes of:
12 Ring-Dips
12 Reverse Alternating Front Rack Lunges (95 / 65)
12 KB Snatches (53 / 35) [6 R , 6 L]

Rx+ 6 / 3 MU, 135 / 95, 70 / 44

– STACHE BASH WORKOUT ON NOVEMBER 22. Teams of two, scaled, Rx, and Rx+ divisions. SAVE THE DATE!
– Use the promo code “teamforte” for a $10 discount which is good through November 14th.

Monday, November 10, 2014

Empower 5k

Empower 5k

Workout of the Day

Strength
Back Squat 6 x 1 at 93%

Rest 2 minutes

Safety first: use a spotter!

Conditioning
“Helen”
Three rounds for time of:
400 m run
21 Kettlebell Swings (53 / 35)
12 Pull-ups

STACHE BASH WORKOUT ON NOVEMBER 22. Team of two, scaled, Rx, and Rx+ divisions. SAVE THE DATE!

Friday, November 7, 2014

Alana

Alana

Workout of the Day

Conditioning
“Fight Gone Bad!”

Three rounds of:
Wall-balls (20 / 14)
Sumo deadlift high-pull (75 / 55)
Box Jump (20 inches)
Push Presses (75 / 55)
Row

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

-FRIDAY’S SCHEDULE: 6:00 AM AND 11:30 AM ONLY.  We are hosting a Dinner Lab in the evening. SORRY FOR ANY INCONVENIENCE!
-SATURDAY CLASS IS CANCELLED AS WE WILL BE PARTICIPATING IN THE EMPOWER 5K
-SIGN UP FOR THE EMPOWER RUN/WALK ON NOVEMBER 8TH AND THEN PUT YOUR NAME ON THE WHITE BOARD IN THE GYM!  Promo code made specifically for CrossFit Forte: FIT_FORTE5 – enter it when you register online at “Checkout.”
STACHE BASH WORKOUT ON NOVEMBER 22. Team of two, scaled, Rx, and Rx+ divisions. SAVE THE DATE!

Thursday, November 6, 2014

Becca

Becca

Workout of the Day

Strength
Deadlift
Every minute, on the minute, for 12 minutes, perform 1 deadlift at 80-85% (or 10-20 lbs more than last time)

Conditioning
For time:
1 Lap around the Block
then
4 rounds of:
15 Chest to Bar Pull-ups
15 Burpees

Last done: July 11, 2014

-FRIDAY’S SCHEDULE: 6:00 AM AND 11:30 AM ONLY.  We are hosting SORRY FOR ANY INCONVENIENCE!
-SATURDAY CLASS IS CANCELLED AS WE WILL BE PARTICIPATING IN THE EMPOWER 5K
-SIGN UP FOR THE EMPOWER RUN/WALK ON NOVEMBER 8TH AND THEN PUT YOUR NAME ON THE WHITE BOARD IN THE GYM!  Promo code made specifically for CrossFit Forte: FIT_FORTE5 – enter it when you register online at “Checkout.”
STACHE BASH WORKOUT ON NOVEMBER 22. Team of two, scaled, Rx, and Rx+ divisions. SAVE THE DATE!