Basic everyday WODs.
Gym Closed!
Sorry for any inconveniences, but the trainers are competing at the CrossFit Rampage Christmas Throwdown in Murfreesboro. We would love for you to come out and support CrossFit Forte and the CrossFit community!
1105A West College Street, Murfreesboro TN, 37129. Behind Demos’ parking lot.
Warm up
Run 400 m
2 rounds of
10 Sit ups
10 Squats
10 Ring rows
Strength
In 20 minutes establish your 1RM thruster
Conditioning
7 min AMRAP of
BURPEES!
If you’re not making mistakes, then you’re not doing anything. -John Wooden
Back squats
Warm up
Run 400 m or row 500 m
10 push ups
10 sit ups
10 squats
10 pull ups or ring rows
Group mobility
Skill
10 min of double under work
Conditioning
25-20-15-10 rep rounds of the following:
Back squats (135 / 95 lbs)
Knees to elbows
Box jumps (24 / 20 in)
You are never too old to set another goal or to dream a new dream. -CS Lewis
Andy snatchin’
Warm up
Row 500 m or run 400 m
Group Mobility
Strength
Every 45 seconds for 12 minutes,
do 1 Hang Snatch @ 70 % of 1RM
Conditioning
For time, complete the following:
Row 1000 m
Run 800 m
If it wasn’t hard, everyone would do it. It’s the hard that makes it great. -Tom Hanks
Rob swinging the sh*t outta some kettlebells
Warm up
3-5 min of jump rope (work on double unders and speed steps)
Group mobility
Skill
Handstand walks/holds
Conditioning
18 Min AMRAP:
15 Kettlebell Swings (53#/35#)
12 Hand Release Push Ups
9 Pull Ups
Your mind will quit 100 times before your body ever does. Feel the pain and do it anyway.
Russ doing some standing bench presses.
Warm up:
Run 400
Group mobility
Strength:
Front Squat
5-5-5-5-5
Conditioning:
“Grace”
30 Clean and Jerks (135 /95 lbs)
In life you are either a passenger or a pilot, it’s your choice. -Unknown
Steve showing his snatch
Warm up
Group Mobility
Medicine ball drills
Strength
10 Min EMOM 2-3 power clean and jerks (split)
Moderately heavy, work on form
Conditioning
12 min AMRAP of
80 foot bear crawl
20 Walking lunges
10 Ring dips
Everything that you will ever need to accomplish any goal that you will ever set is sitting & waiting patiently inside of you.
CJ working on his triple extension (ankles, knees, hips)
Warm up
Run 400 m
Group mobility
Conditioning
4 rounds for time of:
400 m run
20 Wall balls (20 / 14 lbs)
10 Hang power snatches (115 / 75 lbs)
You cannot escape the responsibility of tomorrow by evading it today.
-Abraham Lincoln
David is good at HSPU
Warm up
Row 500 m or run 400 m
then 2 rounds of
10 Push ups
10 Ring rows
Group Mobility
Strength
Deadlift 3-2-2-1-1-1-1
Conditioning
10 min AMRAP of
6 Deadlifts @ 55% of 1RM
30 Lateral jumps (over barbell)
12 Handstand push ups
Successful people are not gifted; they just work hard, then succeed on purpose.
– G.K. Nielson
Lindsey perfecting her form
Warm up
Run 400 m or row 500 m
Skill
Double Unders
Conditioning
5 Rounds of:
12 Overhead Squats (95#/65#)
12 Pull Ups
12 Burpees
Tell me and I forget. Teach me and I remember. Involve me and I learn.
– Benjamin Franklin