Basic everyday WODs.
Alicia
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.
Amy
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.
Wendi
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.
FQ
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.
Empower 5k
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!
Alana
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!
Becca
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!
Chad and Bob
Gymnastics
Spend 10-15 minutes working on two different gymnastics movements
Conditioning
Complete the following for time:
100 Kettlebell Swings (53 / 35)
30 Thrusters (115 / 75)
50 Kettlebell Swings
15 Thrusters
Rx+ 70 / 53, 135 / 95
Last done: June 12, 2014
Potential Tactics for Defeating Cancer — A Toolkit in 1,000 Words | Tim Ferriss / Peter Attia
Camille doing the workout “Amanda”. Jason Khalipa and Tommy Hackenbruck did this at the 2010 CrossFit Games….and she beats them….using the same weight!
Jackie and Ellen
Strength
Shoulder Press 5 x 2 at 90%
Conditioning
Three rounds for time of:
20 Toes to Bar
20 Push-ups
20 Box Jumps (24 / 20)
Rx+ 4 rounds, HRPU, 20 lb vest
ANNOUNCEMENTS:
-FRIDAY’S SCHEDULE: 6:00 AM AND 11:30 AM ONLY. 3:30, 4:30 AND 5:30 ARE CANCELLED! SORRY FOR ANY INCONVENIENCE! SATURDAY’S WORKOUT IS THE 5 K RUN/WALK, SO WE ARE CANCELLING CLASS SATURDAY
-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!
Deadlifts
Strength
Back Squat 5 x 2 at 90%
Safety first: use a spotter!
Rest 2 minutes after each set
Conditioning
“Karen”
Complete the following for time:
150 Wall-balls (20 / 14)
*12 minute cap*
or
CrossFit Games Open Workout 12.4
AMRAP in 12 minutes of:
150 Wall-Balls (20 / 14)
90 Double-unders
30 Muscle-ups
Forget What You’ve Heard: 4 Reasons Why Full Squats Save Your Knees
ANNOUNCEMENTS:
-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!