Tuesday, February 18 2020

Strength: Every 2 minutes for 20 minutes…

10/7 Cal Bike 

1 Power Clean + Jerk climbing 

WOD: EMOM 12

1) 0:45 second plank 

2) 45 Double-unders 

3) Max Devil Press

4) Rest 

*Score is your number of Devil Press 

Post Workout Pump:

3-4 Sets: 

15-20 Good Morning 

Into…

15-20 Hip Thrusts 

Into…

15-20 Barbell Torso Twists 

• Go to failure your last set 

Monday, February 17 2020

9:00am Class with Coach Will & 5:15 Open Gym with Coach Ally

Strength: Back Squat

4 Sets of 3 reps (3 seconds down, 2 second pause at the bottom) 

WOD: For Time

21-15-9

Front Squat 135/95

Bar Over Burpees 

Toes to Bar

Saturday, February 15 2020

SWEAT: In Teams of 2, AMARAP 35 

100 Deadlifts 155/015

100 Cal Row/Bike/Ski

100 OH Lungs 45/25

100 Partner Russian Twist 20/14 medball 

100 Double-unders 

Friday, February 14 2020

Holiday hours: 

No 6:15pm tonight

Monday we will have a 9:00am only

Strength: Front Squat 

60% x 5 reps 

70% x 5 reps 

80% x 5 reps 

WOD: AMRAP 10 

8 Toes to Bar 

8 Alt. DB Snatches 50/35

8 Box Jump-Overs 24/20 

Thursday, February 13 2020

Strength: Strict Press 

5 Sets of 2 climbing 

Superset with DB Rows x 10 per side 

WOD: For Time 

10-9-8-7-6-5-4-3-2-1

Push Jerks 135/95

Cal Row/Bike/Ski 

2-4-6-8-10-12-14-16-18-20 

Wednesday, February 12 2020

This Saturday we will be hosting a special class called “A$$ and Abs”. It will start at 10:00am. Please email us at will@crossfitforcefield.com for details.

Strength: Deadlift 

4 Sets of 2 reps climbing

Superset with….

15 GHDSU or 30 Abmat Sit-ups 

WOD: 5RFT (18 min CAP) 

20 Hang Power Cleans 115/75

20 Wall Balls 20/14

20 Push-ups 

20 Abmat Sit-Ups 

Post Workout Pump:

4 Sets of...

12 Romanian Deadlifts 

Into...

15 Single Leg Split Squats (15 per side)

Into...

30 Alt. Bicep Curls 

Tuesday, February 11 2020

Strength: Bench Press 

5 sets of 5 reps

Superset with.... 

15 Lateral Raises

WOD: 2 Rounds For Time

35 Cal Bike/Row/Ski

25 Pull-ups 

20 KB Swings 70/53

15 Burpees 

Monday, February 10 2020

Strength: Clean Complex 18 minutes to complete.... 

3 Power Cleans + 3 Front Squats + 1 Jerk

*must be unbroken 

WOD: 3RFT

75 Double-Unders 

10 Back Rack Lunges 155/105

Saturday, February 8 2020 

SWEAT: In Teams of 2, AMRAP 35 

100 Wall Balls 20/14

80 Sit-Ups

60 Toes to Bar 

40 KB Swings 53/35

20 Cal Row, Bike,Ski

Friday, February 7 2019 

Strength: Strict Press 

5 Sets of 3 reps

WOD: AMRAP 10

5 Ring Dips 

7 Power Snatches 75/55

9 Front Squats  

**Same weight for both movements

Thursday, February 6 2020 

Strength: Deadlift 

5 Sets of 3 reps climbing

Superset with…. 5-7 Strict HSPU or Deficit HSPU 

WOD: 4 Rounds For Time 

50 Double-unders 

10 Deadlifts 225/155

5 Bar Over Burpees 

Wednesday, February 5 2020

WOD: EMOM 10 

1)12/10 Cal Row 

2)Max Bench Press 135/95 

Into…

EMOM 10

1)10/7 Cal Bike 

2)10 “A” Squats 

Into…

AMRAP 10 

5 Pull-ups 

10 DB Lunges 50/35 

15 “A” Squats

Tuesday, February 4 2020 

Strength: Jerk 

65% x 5 reps 

75% x 3 reps 

85% x 1 rep

100%+ x 1 rep 

WOD: 15 minutes to get as far as possible….

50 American KB Swings 53/35 

25 Push-ups 

50 Hang Power Cleans 95/65

25 Push-ups

50 American KB Swings 

25 Push-ups

50 Hang Power Cleans 

25 Push-ups 

Monday, February 3 2020

Strength: Back Squat 

Build to a new 1RM

WOD: 3 Rounds For Time

15 Push Press 115/75

12 Toes to Bar 

9 Burpees

Saturday, February 1 2020

SWEAT: In Teams of 2, 35 to complete….

100 Double-unders 

50 Cal Bike/Row/Ski 

100 Double-unders 

60 KB Swings 53/35

100 Double-unders 

70 “A” Squats 

100 Double-unders 

80 Goblet Lunges 

100 Double-unders 

90 Abmat Sit-ups 

100 Double-unders 

If you finish in the remaining time complete as many calories as possible until time is up. 

Friday, January 31 2020 

Strength: 4 Sets of 

10 Alt. Back Rack Lunes 

Superset with....

30 second L-sit 

WOD: For Time 

21-15-9

DB Snatch 50/35

Front Squat  95/65

Cal Row/ Bike/ Ski

Into..

15-12-9

DB Snatch   

Front squat 115/75

Cal Row/ Bike/ Ski

Into…

9-6-3

 DB snatch 

Front Squat 135/95

Cal Row/ Bike/ Ski 

Thursday, January 30 2020

Skill: mobility 

WOD: AMRAP 10 

5 Bench Press 135/95

5 Power Cleans 

Into…

AMRAP 10 

10 DB Deadlifts 50/35

10 Push-ups 

Wednesday, January 29 2020

Strength: Jerk 

75% x 5 reps

85% x 3 reps

95% x 1 rep

Superset with… 1 minute ring plank 

WOD: AMRAP 15 

10/7 Cal Bike/Row/Ski 

12 Toes to Bar 

9 Push Press 135/95 

6 Deadlifts 135/95

Tuesday, January 28 2020

WOD: For Time

Rowing Helen 

3 Rounds 0:00-15:00

400m Row/Ski 

21 KB Swings 53/35

12 Pull-ups 

15:00-25:00

Karen 

150 Wall Balls 20/14 

25:00- 35:00

“Annie”

50-40-30-20-10

Double-unders 

Sit-ups 

*It’s okay if you don’t finish in the time frame. Being cut off will be your scaling option. 

Monday, January 27 2020

Strength: Back Squat 

5 Sets of 2 @ 85-90% 

WOD: EMOM 10 

1) 10/7 Cal Bike

2) 20 Jumping Lunges 

Rest 2 minutes 

AMRAP 12 

10 Hang Power Cleans 115/75

8 Front Squats 

6 Bar Over Burpees