Saturday, February 29, 2020

Kav

Workout of the Day

A.
In teams of two, working in synchro, complete the following:
Run Around the Block w/ Plate* (45 / 35)
60 Synchro Plate Ground to Overhead (45 / 35)
50 Synchro Alternating Lunges w/ Plate Overhead (45 / 35)
40 Synchro Plate Facing Burpees (jump over plate)
50 Synchro Alternating Lunges w/ Plate Overhead
60 Synchro Plate Ground to Overhead** (45 / 35)
Run Around the Block w/ NO PLATE!

The first run use 1 plate and switch out who carries it as often as needed. For the GTO, OH Lunges, and Burpees, each partner has a plate. For the second run, NO PLATE 🙂

Friday, February 28, 2020

B. Smith

CrossFit Forte Force for Families Partner Competition EARLY BIRD COMPETITION ends in a few days!
Sign up HERE

Workout of the Day

A.
Clean
2-2-2-2-2-2
Starting light, build to a 2RM

Or, keep it lighter and work form

B.
For time:
50-40-30-20-10 Double-unders
25-20-15-10-5 Wall-Balls
5-4-3-2-1 Power Cleans

Rx+ 30/20, 225/155 clean & jerk

Thursday, February 27, 2020

Kailey

CrossFit Forte Force for Families Partner Competition EARLY BIRD COMPETITION ends in a few days!
Sign up HERE

Workout of the Day

A.
Toes to Bar and Progressions

B.
Every minute, for 21 minutes (7 rounds):
Min 1) Row for Calories
Min 2) Ski for Calories
Min 3) Assault Bike for Calories

Rx+ row 20, ski 18, bike 16

Wednesday, February 26, 2020

Bethany

Workout of the Day

A.
Snatch 6 x 2 at ~80%

B.
AMRAP in 12 minutes of:
20 hang squat snatches
40 handstand push-ups
60 kettlebell swings

If you finish the above in under 12 minutes, use the remaining time as an AMRAP of
2 snatches
4 hspu
6 kbs

Score is total reps

Masters: power snatches, hand release push-ups
Rx+ 155 / 105, strict, KB snatches

Seth

Workout of the Day

A.
Bench Press
Every 3 minutes, for 15 minutes (5 sets):
8 reps

After each set:
8 bent over barbell rows

Start light and build on both exercises

B.
Seven rounds for time of:
7 shoulder to overhead (115 / 75)
7 burpees
7 pull-ups

Rx+ 155/105, bob, chest to bar

Monday, February 24, 2020

Garrett

Workout of the Day

A.
Back Rack Reverse Lunge
Every 3 minutes, for 5 sets: 10 reps

After each set: 10 sandbag squats

B.
Seven rounds for time of:
7 Front Squats (115 / 75)
7 Toes to Bar
7 Box Jump Overs (24/20)

Masters: 85/55, 20/16
Rx+ 155/105, 30/24

Last done: January 2019

 

Lauren

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
Every 7 minutes, for 28 minutes (4 rounds):
Round 1: 40/30 Calorie Assault Bike + 100 Alt DB Hang Clean and Jerk (50 / 35)
Round 2: 40/30 Calorie Row + 100 Toes to Bar
Round 3: 40/30 Calorie Assault Bike + 100 Dealifts (155 / 105)
Round 4: 40/30 Calorie Row + 100 Burpees

If you finish the 100 reps, rest until the next 7 minute mark.

If you do not finish the 100 reps, treat it as a 7 minute AMRAP

Friday, February 21, 2020

Liz and Medium Mike

Workout of the Day

A.
Every 12 minutes, for 36 minutes (3 rounds):
500m Row
400m Run
30 Kettlebell Swings
20 Thrusters
10 Bar Muscle-ups

Rx+ 70/53, 115/75, ring muscle-ups

Thursday, February 20, 2020

Kav

Workout of the Day

A.
Clean
3-3-3-3-3-3 squat cleans

start light and build by feel

B.
Every minute, for 10 minutes:
3 power cleans
max box jumps (24 / 20)

Score is total box jumps

Masters: 20/16
Rx+ 215/135, 100+ bj reps

Wednesday, February 19, 2020

Wes

BLOOD DONORS: THANK YOU. Thank you for taking the time out of your busy day to give blood. Imagine someone you love gets hurt and needs blood to survive, but due to the low reserves of blood our country currently has, they are unable to give you any blood. 
Well, the blood you donated has likely made the above scenario unlikely for a few lucky souls. 
We donated enough blood to save up to 75 lives! THANK YOU. And thank you to Kristine Z. for organizing it!

Workout of the Day

A.
For time:
24-16-8 rep rounds of:
Ski Erg Calories
Pull-ups

B.
For time:
24-16-8 rep rounds of:
Assault Bike Calories
Pistols Squats

Masters: Box Step-ups (24 / 20)
Rx+ 30-20-10 rep rounds, chest to bar, vest