Basic everyday WODs.
Some of the strong and beautiful women of CrossFit Forte
Strength
Push Press 3-3-3-3-3
Increasing the load each set, establish a 3 rep max Push Press
Conditioning
2013 CrossFit Games Open Workout 13.3
AMRAP in 12 minutes of:
150 Wall-Balls (20 / 14)
90 Double-Unders
30 Muscle-ups
Excellent job to all the Box League teams last night!
Paleo Potluck Saturday at 7:30 here at CFF! Come and bring some delicious and nutritious food to share!
Conditioning
5 Rounds for times of:
15 Power Snatches (75 / 55)
20 x 10 Meter Shuttle Sprints (must touch the ground)
Rest 2 exactly two minutes after each round
Each round will be timed, so make sure you keep track of the time for each round.
Come support your fellow CFF members in the Box League here at CrossFit Forte tonight at 8 PM!
Yup
Strength
Take 16 minutes to work up to a heavy Hang Squat Clean
Conditioning
12 Minute AMRAP of:
3 Hang Power Cleans (135 / 95)
6 Handstand Push-ups
9 Pull-ups
Rx+ 185 / 125, parallette bar HSPU (45# plate and abmat for men, 45 + 25# plate and abmat for women) chest to bar pull-ups
Who’s coming to the Paleo Potluck on Saturday? More info here
Have you signed up for the CrossFit Games Open yet? Put your fitness to the test!
Do you have an injury or mobility issues you’d really like to fix once and for all? Meet with CrossFit Forte’s own Dr. Ben Howe to fix your issues! Sign up here
Thea
Strength
Shoulder Press 5 x 3 at 85-90% of 1 rep max
Immediately after each set, do 20-30 Abmat Butterfly sit-ups, then rest 2-3 minutes
Conditioning
3 Rounds for time:
25 Overhead Squats (95 / 65)
15 Plate Burpees (45 lb plate)
Rx + 135 / 95
PALEO POTLUCK AT THE GYM ON SATURDAY!
Extreme endurance exercise, increases the risk for arrhythmia
2-4 minutes of jump rope / double-under work
Immediately after each set, perform 30 seconds of max effort double unders, then rest 2-3 minutes
10 MIN AMRAP
10 Alternating Front Rack Lunge Steps (95 / 65)
10 Box Jumps (24 / 20)
10 Toes to Bar
Rx+ 135 / 95, 30 / 24″
Erin, Rae and Ash
Strength
Back Squat 5 x 3 at 85-90% of 1 rep max (all sets and reps to be done at the same weight)
Safety first: ask for a spotter
Immediately after each set, perform 30 seconds of max effort double-unders, then rest 2-3 minutes
Conditioning
AMRAP in 10 minutes of:
10 Alternating Front Rack Lunge Steps – 5 R, 5 L (95 / 65)
10 Box Jumps (24 / 20)
10 Toes to Bar
Rx+ 135 / 95, 30 / 24
PALEO POTLUCK THIS WEEKEND – Saturday the 15th at 7:00 PM. More info here
Why Nutrition Is So Confusing – The New York Times
Josh
Strength
Front Squat 5-5-5-5-5
Increasing the load each set, establish your 5 rep max front squat for the day
*Rest 2- 3 minutes between sets*
**18 Minute Cap**
Compare your results to December 20, 2013
Conditioning
6 Rounds for time of:
20 Kettlebell Swings (53 / 35)
10 Pull-ups
Rx+ 70 / 53, chest to bar
*15 minute cap*
GREAT JOB TO ALL THE CFF FORTE BOX LEAGUE TEAMS! KEEP KICKING ASS
Shivering as a Form of Exercise – NY Times
Sheldon
Gymnastcis
Spend 10-15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness …
Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, L-sits, etc…
An effective way to do this is to choose three exercises and do short skill sets.
Here is an example:
Three sets, NOT for time, of:
8-10 Handstand Push-ups (push-ups)
1-2 Rope Climbs
40 Double-unders
Come with a plan…and execute it.
Conditioning
“Omar”
For time:
10 Thrusters (95 / 65)
15 Bar-facing burpees
20 Thrusters
25 Bar-facing burpees
30 Thrusters
35 Bar-facing burpees
***20 minute cap***
Last done: October 10, 2013
GOOD LUCK TO ALL THE CFF BOX LEAGUE TEAMS TONIGHT!
Become excellent at double-unders by signing up for the JumpNRope Seminar
Pose Running Drills:
HBD Alicia!
Strength
Deadlift
Every minute, on the minute, for 12 minutes, do 2 deadlifts at 80-85% of your 1 rep max
Conditioning
Alicia’s Birthday Workout:
Complete the following for time:
35 Wall-Balls (20 / 14)
25 Hand Release Push-ups
20 Deadlifts (155 / 105)
15 Chest to Bar Pull-ups
20 Deadlifts
25 Hand Release Push-ups
35 Wall-Balls
Time cap TBD
Rx+ 12/10 ft targets, handstand push-ups, 205/135 deadlifts, 10/7 muscle-ups
Alana – an even grip on the bar would probably fix the tilt 😉
Strength
Shoulder Press 5 x 3 at 80-85% of 1 rep max (all sets and reps to be done with the same load)
Immediately after each set, do 16-20 walking lunge steps with dumbbells (heavy), then rest 60-90 seconds
Conditioning
AMRAP in 12 minutes of:
5 Power Cleans (135 / 95)
10 Toes to Bar
15 Box Jump Overs (24 / 20)
Rx+ 185 / 125, 20 lb vest
Are you tired of a nagging injury that shows no sign of getting better despite your best efforts? Sign up for Ben Howe’s one-on-one physical therapy sessions HERE
Do double-unders typically hold you back in workouts? Are you sick of doing single-unders? Sign up for the JumpNRope Seminar and I promise you won’t regret it.
Rich Froning does “Isabel” at 225 lbs, then signs up for the CrossFit Games Open (as should you)