Basic everyday WODs.
Snow, Alex and Alicia
Gymnastics
Rope Climbs, muscle-up progressions, handstands, pull-ups, ring-dips, L-sits, double-unders…pick a few movements and dedicate some time to getting better at them
Conditioning
2012 CrossFit Games Open Workout 12.3
AMRAP in 18 minutes of:
15 Box Jumps (24 / 20)
12 Shoulder to Overhead (115 / 75)
9 Toes to Bar
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Parker
Strength
Shoulder press 5 x 5 at 75%
After each set: 7 / 5 strict toes to bar, then rest 60 seconds
Conditioning
Three rounds for time of:
400 m run
21 Hang Power Snatches (75 / 55)
12 Chest to Bar Pull-ups
ANNOUNCEMENTS:
1) CrossFit Forte’s two year anniversary / Halloween Costume Party on Friday, October 31 at 7 PM. EVERYONE from the gym is encouraged to come. It’s going to be tons of fun. Feel free to bring friends.
2) The EmPower Run/walk Run on Saturday, November 8th at 8:30 AM. CrossFit Forte has sponsored this event, and our fellow CFF members Courtney and Brian have put everything together. Our goal is to get AT LEAST 40 CFF members to run this. Sign up HERE!
Thug Kitchen Cookbook
Ellen and Kristen
Strength
Back Squat 5 x 5 at 75%
Immediately after each set: 20-30 Abmat Butterfly Sit-ups (AFAP), then rest 60 seconds
Conditioning
AMRAP in 12 minutes of:
6 Handstand Push-ups (L-seated Dumbbell Presses)
9 Burpees
12 Alternating Pistol Squats (6 R, 6 L)
Rx+ strict HSPU
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Overhead Squats – either you love em or hate em
Warm up
Agility Ladder Drills
Hurdle Drills
Conditioning
Every 5 minutes, for 25 minutes (5 sets), complete the following:
400 m Run
10 Power Cleans (135 / 95)
15 Wall-Balls (20 /14)
Each round will be scored for time.
Coach Bob
Strength
Push Press 3-3-3-3-3
Increasing the load each set, establish a 3 rep max Push Press
Conditioning
AMRAP in 10 minutes of:
10 Thrusters (95 / 65)
30 Double-unders (90 speed steps)
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Loofburrow
Strength
Deadlift
Every minute, on the minute, for 10 minutes, perform 5 Deadlifts at 65% of your 1 rep max
(no touch and go)
Conditioning
Complete the following for time:
Run around the block
then
3 rounds of:
20 Alternating Lunges with Plate Overhead (45 / 35)
15 Ring-Dips
then
Run around the block
Rx+ 115 / 75 Barbell OH, Dips on MU rings
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Med ball drills
Gymnastics
Spend 10-15 minutes working on three different gymnastics movements of your choice.
Some ideas: pull-ups, pistols, double-unders, handstands, toes to bar, muscle-ups, push-ups, rope-climbs, etc.
Conditioning
Seven rounds for time of:
7 Shoulder to Overhead (115 / 75)
7 Pull-ups
7 Burpees
Rx+ 155 / 105, C2B, Burpee over the bar
Last done: December 30th, 2013
America’s Biggest Problem | Dr. Kirk Parsley | TEDx
Ryann, Lindsey, and Alana
Strength
Shoulder Press 5 x 5 at 72% (from the floor, no touch and go)
Immediately after each set: max unbroken strict chest to bar pull-ups, then rest 1 minute
Conditioning
Three rounds for time of:
25 Kettlebell Swings (53 / 35)
15 Toes to Bar
400 m Run
Rx+ four rounds, 70 / 53
Which is better: CrossFit or Yoga?
Takes Two to Tango
Strength
Back Squat 5 x 5 at 72%
Immediately after each set: 20-30 Abmat Butterfly Sit-ups (AFAP), then rest 1 minute
Conditioning
Three rounds for reps of:
1 Minute Max Overhead Squats (95 / 65)
1 Minute Max Hand Release Push-ups
1 Minute Max Box Jump Overs (24 / 20)
1 Minute Rest
Rx+ 135 / 95, strict HSPU
Score will be total number of reps completed for each movement.
Conditioning
AMRAP in 15 minutes of:
800 m run
then, with the remaining time:
24 Wall-Balls (20 / 14)
16 Walking Dumbbell Lunges (2 x 45 /2 x 35)
8 Burpee Box Jump Overs