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Sign-ups for the 30 Day Nutrition Sprint have begun. Please use the sign-up sheet at the front desk; the cost will be $20. Cut off for sign-ups will be Wednesday, September 19th and the information packet will go out that night via email and the Facebook group!

Benchmark WODs for the sprint will take place Friday, September 21st and the 30 Day Sprint will start Sunday, September 23rd. You will need to send before and after pictures to Coach Will at will@crossfitforcefield.com in addition Coach Will will take measurements this week for those that have already signed up!

Non-members are allowed to join for $25!

There will be one winner!

** This challenge will require no logging (I know everyone likes that!). Instead it will only require measurements and pictures!

Tuesday, September 18 2018

Accessory Work: 3 Sets
12 Front Raises
12 Lateral Raises
20 Band Pull parts
20-30 Handstand Hold

Strength: Every 2 minutes for 10 minutes (5sets)
1 Push Press + 2 Push Jerks Climbing

WOD: 5RFT
50 Double-Unders
12 Alt. DB Snatches 50/35

L3: 45/30
L2: 35/20
L1: 25/15

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Monday, September 17 2018

Skill: Muscle-ups or MU progressions 

WOD: 0:00-10:00
AMRAP 10
5/3 Bar Muscle-ups (Scaled to 10/6 C2B Pull-ups or chin over bar) 
10 KB Swings 53/35
14 Goblet Squats

10:00-20:00
Build to one heavy Hang Squat Clean

20:00-30:00
AMRAP 10
12/8 Cal Bike or 15/12 Cal Row 
10 KB Swings
14 Goblet Lunges


L2: 35/25
L1: 25/18

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Saturday, September 15 2018

SWEAT: In teams of 2-3, For Time

1,000m Run 
120 Double-unders 
90 Power Cleans 95/65
60 Box Step-Overs with DB 50/35 
1,000m Run 
120 Double-unders 
90 Power Cleans 95/65
60 Box Step-Overs with DB 
1,000m Run

Only one member of the team may work at a time, and no member may begin the next movement until the team has complete the preceding.

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Friday, September 14 2018

Warm-up: EMOM 6 - Grab your partner!

1)    12 Burpees
2)    20 jumping Lunges
3)    0:30 L-Sit on Ring 

Strength: Every 3 minutes for 15 minutes: Back Squat x 3 reps @ 75% 
-Then one set of 20 reps unbroken (add 5-10lbs from last weeks weight) 

WOD: In Teams of 2, 3RFT

30/24 Cal Row or Bike 
20 Box Jump-Overs 24/20 
20 Push Press 115/75 

L3: 95/65
L2: 75/55
L1: 65/45 

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Thursday, September 13 2018

Sign-ups for the 30 Day Nutrition Sprint have begun. Please use the sign-up sheet at the front desk; the cost will be $20. Cut off for sign-ups will be Wednesday, September 19th and the information packet will go out that night via email and the Facebook group!

Benchmark WODs for the sprint will take place Friday, September 21st and the 30 Day Sprint will start Sunday, September 23rd.

Non-members are allowed to join for $25!

There will be one winner!

** This challenge will require no logging (I know everyone likes that!). Instead it will only require measurements and pictures!

WOD: Every 3 minutes for 15 minutes (5 rounds)
10 DB Power Cleans 50/35
20 Wall Balls 20/14
30 Double-unders

Rest 3 minutes

WOD: Every 3 minutes for 15 minutes (5 rounds)
10 Hang Power Cleans 115/75
10 Burpees
15/12 Calorie Assault Bike or Row

Accessory Work: 3 rounds
1 minute plank
30 Russian KB Swings 70/53

L3: 45/30, 95/65
L2: 40/25, 75/55
L1: 30/15, 65/45

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Tuesday, September 11 2018

In honor of all of those who lost there lives on September 11, 2001.

WOD: In Teams of 2, For Time:

2001m Row

THEN:

For each of the following 9 movements complete 22 reps(11 per person):

Box Jumps 30/24
Thrusters (125/85)
Burpee Chest to Bar Pull Ups
Cleans (175/120)
Hand Stand Push Ups
KB Swings (70/55)
Toes to Bar
Deadlifts (175/120)
Push Jerk (125/85)

THEN:

2001m Row

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Monday, September 10 2018

Warm-up: Mobility

Accessory Work: 2 Rounds
10/7 Cal Bike
20 Band Pull-parts

Strength: EMOM 15
Min 1: Bench Press x 5 (climbing) 
Min 2: 8 Bent Over Rows w/ DB’s
Min 3: 15 Russian KB Swings

WOD: 3RFT
20/15 Ring Push-ups
20 Alt DB Snatches
20 Single Arm DB Push Jerks 50/35

Cash-Out: 100 Russian Twist