Saturday, March 2, 2019

Time to CRUSH 19.2!

HEAT TIMES START AT 9:00 AM and will go every 30 minutes. Sign up on Wodify!

Workout of the Day

A.
CrossFit Games Open 19.1
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.

VARIATIONS:

MEN’S SCALED: hanging knee raises, single-unders, 95-115-135-155-185

WOMEN’S SCALED: hanging knee raises, single-unders, 55-75-95-115-135

Thursday, February 28, 2019

Seth, Larry & Raf

Workout of the Day

A.
Minutes 0:00-10:00
21-15-9 rep rounds for time:
Alt. Dumbbell Snatches (50 / 35)
Calories on Ski-erg (ladies: 18-12-6)

B.
Minutes 10:00-20:00

21-15-9 rep rounds for time:
Alt. Dumbbell Snatches (50 / 35)
Burpees Over the Dumbbell

C.
Minutes 20:00-30:00
21-15-9 rep rounds for time:
Alt. Dumbbell Snatches (50 / 35)
Calories on Assault Bike (ladies: 18-12-6)

Each will be scored for time

Masters: 35/20, burpees

D.
Optional:
For time:
60 Alt. Pistols

Wednesday, February 27, 2019

Lee P doing 19.1 with Games Athlete EZ Muhammed this past weekend

Workout of the Day

A.
Power Jerk
Every 2 minutes, for 14 minutes:
5-4-3-2-1-1-1

Build in load

B.
Three rounds of:
1 minute of Double-unders
1 minute of Handstand Push-ups
1 minute of Hang Power Cleans (155 / 105)

Rest 1 minute

Masters: hand release push-ups, 105/70
Rx+ strict HSPU, 185/120

Tuesday, February 26, 2019

Liz and Z

Shout out to everyone getting after 19.1…Well done! 4 weeks to go!

Workout of the Day

A.
Front Squat 5-5-5-5-5

20 minutes to build to a heavy set of 5

OPTIONAL: handstand work (walk / hold) after each set

B.
AMRAP in 10 minutes:
10 Overhead Lunges (95 / 65)
10 Kettlebell Swings (53 35)

At minutes 0:00 and 5:00: sprint 400m

Monday, February 25, 2019

Check this video of the Granite Games Throwdown that Forte member Jim Savelyev put together. Pretty Bad Ass!

REMINDER: Submit your 19.1 scores to games.crossfit.com ASAP! ALL scores need to be submitted PRIOR to 7 PM. 

Every Monday until the Open is over, I will be programming some exercises that have appeared in the Open in years past. We will be doing them using the EMOM (every minute on the minute) method. Implementing the EMOM style of conditioning is very effective in allowing athletes to take on the workout one minute and one movement at a time, permitting the athlete to hone in their focus, eventually leading to greater improvement and proficiency at whichever exercise they’re training. EMOMs are also great for practicing exercises under some, but not considerable fatigue. 

 Our normal strength programming (SKWATZ) will resume on Tuesday. 

Workout of the Day

A.
Every minute, for 24 minutes (8 rounds):
Min 1: Complete 30 Seconds of Box Jump Overs (24 / 20)
Min 2: Complete 30 Seconds of Hang Power Snatches (95 / 65)
Min 3: Complete 30 Seconds of Chest to Bar Pull-ups

Masters:
20/16 inch box
75/55lb
Pull-ups

Harvey

Workout of the Day

A.
In teams of two, with only one person working at a time, complete:
50-40-30-20-10 rep rounds of:
Calories on Bike or Rower
Deadlifts (155 / 105)
Toes to Bar
Kettlebell Swings (53 / 35)

Or, working solo:

25-20-15-10-5 rep rounds of:
Calories
Deadlifts
Toes to Bar
Kettlebell Swings

Friday, February 22, 2019

The OPEN is UPON US! 

Read the workout details HERE

We will be doing Friday Night Lights for this first week (workout 19.1)

Heat Times will start at 5:30 PM (the 5:30 PM class tomorrow will be the start of Friday Night Lights)

Please check Wodify and sign up for your desired heat. We are capping the heats at 15 people.

Workout of the Day

A.
CrossFit Games Open Workout 19.1
AMRAP in 15 minutes of:
19 Wall-Balls (20 / 14)
19 Calories on the C2 Rower

Score is total rounds and reps

VARIATIONS:

SCALED:
AMRAP in 15 minutes of
19 Wall-Balls (14 / 10)
19 Calories on the C2 Rower

MASTERS 55+
19 Wall-Balls (20 / 10 – both to 9 foot targets)
19 Calories on the C2 Rower

Thursday, February 21, 2019

The Draft is complete! The teams will be shared tomorrow night on here and our FB page.

Workout of the Day

A.
Clean & Jerk (with a sprinkle of Assault Bike)
Every 2 minutes, for 20 minutes:
10/7 Calories on Assault Bike +
2 Hang Squat Clean and Jerks

B.
CrossFit Games Open Workout 13.4
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc of:
Power Clean and Jerks (135 / 95)
Toes to Bar

Masters: 95/65

Wednesday, February 20, 2019

Ree

Workout of the Day

A.
AMRAP in 8 minutes of:
25 unbroken double-unders

Score is total unbroken sets

B.
Five rounds of the following:
30 seconds of rowing for calories
Rest 30 seconds
30 seconds of strict handstand push-ups
Rest 30 seconds
30 seconds of skiing for calories
Rest 30 seconds
30 seconds of chest to bar pull-ups
Rest 30 seconds

Each 30 seconds of work should be near maximal effort

Masters: hand release push-ups, pull-ups

Tuesday, February 19, 2019

Workout of the Day

A.
Bench Press + Bent Row
Every minute, for 16 minutes:
Min 1: 4 Bench Press
Min 2: 4 Bent Rows

Build over the course of the 8 sets

B.
CrossFit Games Open Workout 13.2
AMRAP in 10 minutes of:
5 Shoulder to Overhead (115 / 75)
10 Deadlifts
15 Box Jumps