Wednesday, April 3, 2019

Please check the lost and found for your belongings. I will be donating the items to Goodwill soon. Thanks!

Workout of the Day

A.
Snatch
Every minute, for 5 minutes: 3 snatches at 60-65%
Every minute, for 5 minutes: 2 snatches at 70-75%
Every minute, for 5 minutes: 1 snatch at 80-85%

B.
For time
600m Run
15 Power Snatches (115 / 75)
400m run
10 Power Snatches (135 / 95)
200m Run
5 Power Snatches (155 / 105)

Masters: 65/45 – 85/55 – 105/65
Rx+ 145 / 100 – 165 / 115 – 185 / 125

C.
Optional:
AMRAP in 5 minutes:
Russian KB Swings (AHAP)

Tuesday, April 2, 2019

Wes and Kenzie

Workout of the Day

A.
Front Rack Lunge
Every 3 minutes, for 15 minutes (5 sets):
10 front rack lunges (build in load)

After each set: 10 Bulgarian Split Squats (5R, 5L)

B.
“Squabble”
AMRAP in 10 minutes of:
21 Wall-Balls
12 Toes to Bar

Monday, April 1, 2019

David V.

Workout of the Day

A.
Against a 4 minute running clock:
21 Alternating Dumbbell Snatches (pick weight)
15 DB Goblet Squats
9 Burpees Over the DB
then, with remaining time:
Max Calories on Assault Bike

Rest 2 minutes

Repeat 4 more times (5 rounds total)

Each round will be scored for calories

OPTIONAL:
Every minute, for 10 minutes:
Min 1: max push-ups
Min 2: max butterfly sit-ups

Saturday, March 30, 2019

Miranda

Workout of the Day

A.
Teams of 2:
AMRAP in 6 minutes:
12 Burpee Box Jump Overs (24 / 20)
Front Rack Hold (185 / 125)

Rest 4 minutes

B.
AMRAP in 6 minutes:
12/8 Calories Assault Bike
Iron Chair Hold

Rest 4 minutes

C.
AMRAP in 6 minutes
12/8 Calories C2 Rower
Deadlift Hold (185 / 125 – pronated grip, no mixed or hook grip)

Rx+ 205/135

Rest 4 minutes

D.
AMRAP in 6 minutes:
12/8 Calories C2 Ski
Overhead Plate Hold (45 / 35)

Rx+ 55/45

Each will be scored for rounds and reps

OPTIONAL Extra Credit:
60 Russian Twists (30 each side, 50/35 lb DB)
50 Butterfly Sit-ups
40 Hollow Rocks
30 V-ups
20 Toes to Bar

Friday, March 29, 2019

BE

Workout of the Day

A.
Every minute, for 30 minutes, complete 30 seconds of work at each of these stations:
Minute 1: Sandbag Cleans
Minute 2: Farmers Carry + Deadlifts
Minute 3: Box Pushes

Thursday, March 28, 2019

Zullo

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 12 minutes (6 sets): 6 reps

Start light and build to a 6 rep max

After each set: 6/4 strict chin-ups

B.
AMRAP in 13 minutes of:
7 Double Dumbbell Snatch
9/7 Strict Handstand Push-ups
11 Chest to Bar Pull-ups

Masters: deficit push-ups, pull-ups
Rx+ 50s/35s, deficit SHSPU (25/10 lb hi temp plate). 7/5 bar muscle-ups

Wednesday, March 27, 2019

Seth

Workout of the Day

A.
Squat Clean
3-3-3-3-3-3

15 minutes to build to a heavy set of 3

B.
For time:
42-30-18 Wall-Balls (20 / 14)
21-15-9 Power Cleans (135 / 95)

Masters: 14/10, 105 / 70
Rx+ 30/20, 165/115

Tuesday, March 26, 2019

 

End of the Open BBQ!

The 2019 Open is over and done with. I want thank everyone for competing with class this season, and I really hope you are all happy with how you did, because I know all the coaches at Forte are incredibly proud of how you all did.  The five weeks during the Open is pretty crazy and hectic, but it’s all totally worth it because of how much fun you guys make it.

Great job, and lets get ready to do it again…in October. Seriously. The 2020 season begins in October, which is the new time for the Open.

Workout of the Day

A.
Tempo Back Squat
5 x 5 at ~60% (33X1)

B.
AMRAP in 12 minutes of:
200m Run
16 Toes to Bar
8 Overhead Squats (125 / 90)

Masters: front squats 115 / 75
Rx+ 155 / 105

Monday, March 25, 2019

Josh

Good luck to everyone doing 19.5 today. Finish strong and give it everything you have. And remember to submit your scores by 7 PM!

Forte FORCE for FAMILIES
Saturday, April 6th. If you’re not competing, come check out some incredible athletes throw down!

Workout of the Day

A.
AMRAP in 4 minutes of:
21 Kettlebell Swings (53 / 35)
15 Ball-Slams (pick load)
9 Burpees Over the Rower
then, with remaining time:
Row for Calories

Rest 2 minutes after each round
Repeat 4 more times (5 total)

Each round will be scored for calories

Master’s: 35/26, regular burpees

Saturday, March 23, 2019

Please review the description and standards for 19.5 HERE

End of the Open BBQ Today!
Time to celebrate all your hard work and achievements for the past 5 weeks! We will provide enough burgers and dogs to feed everyone, but feel free to bring whatever sides and beverages you want. This is open to your friends and family if you’d like to bring them as well.

Workout of the Day

A.
CrossFit Games Open 19.5
33-27-21-15-9 rep rounds of:
Thrusters (95 / 65)
Chest to Bar Pull-ups

***20 MINUTE CAP***

VARIATIONS

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups