Tuesday, August 25, 2020

Tommy and Roach

Workout of the Day

A.
Push Jerk
5-4-3-2-1-1-1-1
Start light and build to a heavy single

B.
AMRAP in 13 minutes of:
30 double-unders
150m run
10 handstand push-ups
30 double-unders
150m run
10 strict presses

Masters: sub with push-ups
Rx+ strict hspu, strict presses w KBs (53 / 35)

Monday, August 24, 2020

Rae

REMINDER:
Canoe Trip this coming Saturday! Woo-woo! For more info go to the Forte Community Group on Facebook.

Workout of the Day

A.
Back Squat
5-4-3-2-1-1-1-1
Build to a heavy set of 1

B.
AMRAP in 12 minutes
21-18-15-12-9-6-3 rep rounds of:
Overhead Squats (95 / 65)
Toes to Bar

Masters: front squats (85 / 60)
Rx+ 120 / 85, unbroken 

If you finish the 3s, start over in reverse order: 3-6-9-12 etc

Saturday, August 22, 2020

Pepper

Workout of the Day

In teams of two, with one person working at a time, complete each of the following for time:

A.
From minutes 0:00-8:00
1000/850m Row + 100 Deadlifts (185 / 125)

B.
From minutes 8:00-16:00
1000/850m Row + 100 Box Jumps (24 / 20)

C.
From minutes 16:00-24:00
1000/850m Row + 100 Hang Power Cleans (135 / 95)

D.
From minutes 24:00-32:00
1000/850m Row + 300 Double-unders

Masters: 145/100 DL, 20/16 inch, 95/65 HPC
Rx+ 245/155, 155/105, 400 double-unders 

  • If you finish before the 8 minutes is up, you’ve earned yourself some rest.
  • On the contrary, if you know you will not finish the prescribed reps, just treat it as an AMRAP and accumulate as many reps as you can in 8 minutes. 

If you are working solo, use the same time domains (8 minutes) but cut everything in half. 

Friday, August 21, 2020

CrossFit: Forging Elite Fitness: Tuesday 130521

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Workout of the Day

A.
“Omar”
10 Thrusters (95 / 65)
15 Bar Facing Burpees
20 Thrusters (95 / 65)
25 Bar Facing Burpees
30 Thrusters (95 / 65)
35 Bar Facing Burpees

Last done: 12/2015 – a long time ago!

I know at first glance some of you will want to cherry pick this workout. Don’t listen to those voices in your head telling you this is a good day to take a “rest day”. Those voices are WEAK and they don’t want what’s best for you. Comfort is a cage. Do hard things. Temporary pain and discomfort are the ingredients needed for the changes you seek.

You won’t regret it.

Thursday, August 20, 2020

SHIRTS ARE IN!

Workout of the Day

A.
Every 12 minutes, for 36 minutes (3 rounds):
500m/400m Ski
40 ball-slams (30 / 20)
30 toes to bar
20 power snatches (75 / 55)

Masters: 20/15 slam ball, 55/35 power snatch
Rx+ 40/30, 115/75, +10/7 bar muscle-ups 

 

 

Wednesday, August 19, 2020

Chad

Workout of the Day

A.
Power Clean
5-4-3-2-1-1-1-1
Starting light, build to a heavy single

B.
“Elizabeth”
21-15-9 rep rounds of:
Squat Cleans (135 / 95)
Ring-Dips

Tuesday, August 18, 2020


Whether you’re doing push presses, any type of jerk, or even strict presses, the above video is the goal

Workout of the Day

A.
Push Press
5-4-3-2-1-1-1-1

Starting light, build the load each set to establish a heavy single

B.
Three rounds for time of:
400m run
21 Pull-ups
12 Shoulder to Overhead

Rx+ 12 ring muscle-ups, 12 jerks (185 / 120)

Monday, August 17, 2020

Workout of the Day

A.
Front Squat
5-4-3-2-1-1-1-1
Starting light, build to heavy 1 rep!

B.
AMRAP in 2 minutes of:
12/9 Calories on Assault Bike
10 Kettlebell Swings (53 / 35)
Max Wall-Balls (20 / 14)

-Rest 1 minute-

Complete a total of 5 rounds.

 

Saturday, August 15, 2020

Workout of the Day

A.
In teams of two, with one person working and the other slamming*, complete AMRAP in 35 minutes of:
50 Hang Power Snatches  (75 / 55)
40 Wall-Balls (20 / 14)
30 Toes to Bar
20 Burpee Box Jumps (24 / 20)
 
*20 slam balls  (45 / 35) – switch out whenever 20 slams are completed 
 
Rest 3 minutes whenever a round is completed 
Rx+ 95/65, 30/20, 30/24 in
Or, working solo, cut the reps in half and add 20 slam balls after the burpees, then rest 3 minutes

Friday, August 14, 2020


Motivation to go fast!

Workout of the Day

A.
Squat Clean Thrusters
Every minute, for 12 minutes: 1 squat clean thruster
Starting light, increase the load every 3 minutes (4 loads)
(or keep it light and work technique)
This should simply act as a primer for the thrusters you do in Fran, with the goal to make the thrusters in Fran feel light and right!
To prime yourself for the pull-ups, I recommend doing 2-4 SMALL sets of pull-ups/rows after some of the squat clean thrusters, too.
B.
“Fran”
21-15-9 rep rounds for time:
Thrusters (95 / 65)
Pull-ups