Saturday, August 19, 2017

Courtney

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
AMRAP in 4 minutes:
60 Thrusters (95 / 65) [65/45]
Max Pull-ups

Rest 2 minutes

AMRAP in 4 minutes of:
400m Run*
Max DB Snatches

Rest 2 minutes

AMRAP in 4 minutes:
45 Thrusters (115 / 75) [75 / 55]
Max Toes to Bar

Rest 2 minutes

AMRAP in 4 minutes of:
400m Run
Max Ball Slams (pick weight)

Rest 2 minutes

AMRAP in 4 minutes of:
30 Thrusters (135 / 95) [95 / 65]
Max Calories on Rower

*Both Partners run

Friday, August 18, 2017

Symkowee

2017 CrossFit Forte Summer Throwdown Event Announcement 4 (Aug 26)

Pull and Push (Floater Workout)

Minute 0:00-1:30
Pull AMFAP (as many feet as possible)
Partners will have 90 seconds to pull the sled as far as they can, changing directions every 50 feet. Only one partner may pull at a time, but you may switch out as needed. There will be markings every 10 feet for scoring purposes.

Loading:
Rx 180/ 130
Scaled: 130 / 100

Minute 1:30 – 3:00
Push AMFAP (as many feet as possible)
When the clock reaches 1:30, partners will immediately begin pushing the prowler, changing directions every 50 feet. Only one partner may push at a time, but you may switch out as needed. There will be markings every 10 feet for scoring purposes.

Loading:
Rx: 165/125
Scaled: 125 / 75

Athlete Sign Up
Judge Sign Up

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 sets):
40 Double-unders
20 Pull-ups
15 Box Jumps (24 / 20)
10 Hang Squat Snatches (105 / 70)

Rx+ chest to bar, 140/95

Wednesday, August 16, 2017

Pikal

Workout of the Day

A.
Power Clean 3-3-3-3-3-3
15 minutes to build to a heavy triple

B.
AMRAP in 12 minutes of:
9 Power Cleans (115 / 75)
12 Front Racked Reverse Lunges (115 / 75)
15 Toes to Bar

Rx+ 145 / 100

Tuesday, August 15, 2017

Alejandro

Workout of the Day

A.
Push Jerk
Every minute, for 10 minutes: 2 jerks at 75-80%

B.
“Shoulder Smolder”
Last done: 4/26/16
300m Run
30 Shoulder to Overhead (115 / 75)
300m Run
30 Ring-dips
300m Run
30 Handstand Push-ups
300m Run

Rx+ 155/ 100, 15/10 RMU, SHSPU

Monday, August 14, 2017

Pavel

Workout of the Day

A.
Back Squat
Three sets of 4.4.4.4. at 60-65%
(or 5-15lbs heavier than your last cluster BS session)

Rest 30 seconds between clusters, 3 minutes between sets

B.
“The Horn”
Last done: 1/9/17
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)

Rx+ 30 / 20

Saturday, August 12, 2017

Kenzie

Workout of the Day

A.
Minute 0:00-16:00 complete the following relay style:
Run 600m
60 Double-unders
Run 400m
40 Double-unders

Min 18:00-30:00
36-30-24-18 rep rounds of:
Hang Power Cleans (115 / 75)*
Wall-Balls (20 / 14)**
Ball-Slams (pick weight)***

*1 person cleans, the other hangs from a bar
**1 person does WB,  the other holds a plank
***1 person does SB, the other holds the bar in the front rack

 

Friday, August 11, 2017

Drew

2017 CrossFit Forte Summer Throwdown Event Announcement 3 (August 26)

Sprint Chipper Volume 2

Partner A completes the following for time:

20/12 Calories on Assault Bike
40 ft Walking Lunge w/ DBs in Front Rack (50s/35s)
20 Handstand Push-ups
40 ft Walking Lunge w/ DBs in Front Rack
20/12 Calories Assault Bike

As soon as Partner A completes the above, Partner B goes. Score will be total time.
13 minute cap.

SCALED:
14/9 Calories on Assault Bike
40 ft Walking Lunge w/ DBs in Front Rack (35s/20s)
20 Deficit Push-ups w/ Hands on DBs
40 ft Walking Lunge w/ DBs in Front Rack
14/9 Calories Assault Bike

Workout of the Day

A.
Clean + Front Squat + Jerk
Every minute, for 12 minutes: 1 Squat Clean + 1 FS + 1 Jerk
Starting moderately heavy, increase the load every 3 minutes

Increase load by feel

B.
AMRAP in 11 minutes of:
9 Burpees Over the Bar
7 Squat Cleans (135 / 95)
5/3 Bar Muscle-ups

Thursday, August 10, 2017

Garcia

Workout of the Day

A.
Rope Climbs and Progressions

B.
Every minute, for 18 minutes:
Min 1: Row 250/200m
Min 2: 30-60 Double-unders
Min 3: 8-15 Toes to Bar

Wednesday, August 9, 2017

2017 CrossFit Forte Summer Throwdown (Aug 26)

Athlete Sign Up
Judge Sign Up

Workout of the Day

A.
Snatch
Every minute, for 12 minutes: 2 reps

Starting moderately heavy, increase every 3 minutes (4 loads)

B.
For time:
45-30-15 Wall-Balls (20 / 14)
9-6-3 Power Snatches (135 / 95)

Rx+ 30/20, 165/110