Tuesday, March 10 2020

Strength: 20 minutes to complete 5 sets of…

1 Pause Back Squats @ 90% 

10/7 Cal Bike or 12 Cal Row 

WOD: TABATA 

20 seconds on, 10 seconds off x 8 rounds

Cal Row

Double-unders 

KB Swings 53/35

Cal Bike 

Goblet Lunge 53/35

Friday, March 6 2020

Flex Friday: 3 Sets of

Bench Press x 8 reps 

10-12 Barbell Curls 

10-12 DB Skull Crushers

WOD: Randy

For Time 

75 Power Snatches 75/55

Thursday, March 5 2020

Strength: Jerk (from the ground) 

4 Sets of 5 reps @ 60% 

Superset with a skill of your choice

Skill: 

1)Pistols x 10 reps

2)Strict Pull-ups x 5-7reps 

3)Muscle-ups 3-5 reps 

4)HSPU x 5-10 reps

WOD: For Time

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

Push Jerk 135/95

•1 Rounds of Cindy after each set. Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Wednesday, March 4 2020 

Strength: Single Leg Deadlift 

8-10 reps per leg 

Into…

8-10 Hip Thrusts

Into…

45 second Plank 

WOD: 3RFT

30/20 Cal Bike 

20 Deadlifts 225/155

12 Bar Over Burpees 

Tuesday, March 3 2020

Strength: Pause Back Squat 

4 Sets of 2 reps @ 80% (2 second pause in the bottom) 

WOD: 3RFT

5/3 Muscle-ups

20 Wall Balls 20/14

80 Double-unders

L3: 15 Ring Dips 

L2: 10 Ring Dips, 40 Double-unders 

L1: 10 Ring Dips, 120 Singles 

Monday, March 2 2020

Strength: Every 90 seconds for 18 minutes 

3 Power Cleans 

4 Front Squats 

5 Burpees

WOD: AMRAP 10 

7 Toes to Bar 

21 KB swings 53/35

7 Toes to Bar 

21 Sit-ups

Friday, February 28 2020

Strength:18 minutes to complete 4 Sets of…

10 Back Rack Lunges (5 per leg, HEAVY)

Into….

20/15 Cal Bike 

WOD: AMRAP 10 

7 Cal Bike/Row/Ski 

3 Power Cleans 135

7 Goblet Squats 53/35

3 Jerks 

Round 1&2: 135/95

Round 3&4:155/105

Round 5&6: 185/120  

Round 7&8: 205/130

Rounds 9&10; 225/140 

Thursday, February 27 2020

Strength: Bench Press 

5 Sets of 10 reps (climbing)

Superset with…

10 Barbell Curls 

WOD: 4RFT

25/20 Push-ups 

15 Toes to Bar 

10 KB Snatches 53/35

Wednesday, February 26 2020

Strength: EMOM 20 

1)3 Deadlifts 

2)Pull of your choice

Pulling Movements 

1)10 Pull-ups 

2)5 Strict Pull-ups 

3)3 Bar Muscle-ups 

WOD: AMRAP 12 

10/7 Cal Row/Bike/Ski 

5 Hang Squat Cleans 115/75

15 Wall Balls 20/14

Tuesday, February 25 2020 

WOD: 30 Minutes to complete 5 rounds of 

10 Push Jerks (unbroken, climbing) 

1 minute of max calories

Rest 2 minutes  after each round

Monday, February 24 2020

Strength: Back Squat 

4 Sets of 3 @ 70% 3 second eccentric, 2 second pause in the bottom

WOD: AMRAP 15

75 Double-unders 

25 Russian KB Swings 70/53

10 Pull-ups 

Friday, February 21 2020

Skill: HSPU 

 EMOM 10 

1)5 Strict HSPU or a 30 HS Hold

2)0:30 Hollow Rock Hold

WOD: For Time 

30 DB Push Press 

30 Toes to Bar 

15 Burpees 

Into…

20 DB Push Press 

20 Toes to Bar 

10 Burpees 

Into…

10 DB Push Press 

10 Toes to Bar 

5 Burpees

Thursday, February 20 2020

WOD: In teams of 2, AMRAP 30

5 Bench Press (choose the weight, climbing) 

Into… 

5 Deadlifts (choose the weight, climbing) 

Into..

500m Row/Ski 

*Partners will alternate rounds

Post Workout Pump:

Tabata 

Push-ups 

Followed by…

50 Hip Extensions

Wednesday, February 19 2020

WOD: 0:00-12:00

5 Rounds

5 Hang Power Snatches 95/65

10 Pull-ups

12:00-24:00

100/70 Cal Bike 

22:00-36:00

AMRAP 12

5 Push Press 95/65

10 Front Rack Lunges 

15 Air Squats 

Post Workout Pump: 

3 Sets

10 Single Leg Deadlifts (5 per side) 

Into…

10 Single Leg Split Squats (5 per leg) 

Into..

45 second Static Hang 

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