Wednesday, April 1 2020
WOD: For Time “Bert”
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-ups
400m Run
50 Burpees
Tuesday, March 31 2020
Don’t forget to put your score in Sugar WOD.
Strength: Hang Power Clean Complex
5 Sets of 3 Hang Power Cleans + 2 Front Squats + 1 Push Jerks (climbing)
• If you don’t have a barbell.
Strength: 5 Sets
10 DB Row per side
Superset with 12 Skull Crushers
WOD: AMRAP 3
3 Hang Power Cleans 135/95
6 Deadlifts
9 Sit-ups
Rest 1 minute, repeat for 5 rounds
Don’t have a barbell? No problem!
DB/KB WOD: AMRAP 3
3 DB Hang Power Cleans
6 DB Deadlifts
9 Sit-ups
Rest 1 minute, repeat for 5 rounds
Don’t have DB’s or KB? No problem!
Body Weight WOD:
AMRAP 3
3 Mountain Climbers (R/L=1)
6 Russian Twist (R/L=1)
9 Sit-ups
Rest 1 minute, repeat for 5 rounds
Monday, March 30 2020
You can substitute any movement if you don’t have the right equipment. If anyone has questions on what to substitute with, form, and/or technique, please do not hesitate to ask. You can even send me a video of your lift or movement and we can work together! .
Core: TAbata 20 seconds on, 10 seconds off for 8 rounds of each movement
Sit-ups
Leg Raises
Toe Touches
Strength: Back Squat
5 Sets of 10 reps with a 4 second decent
Don’t have a bar or squat rack
Goblet Squat or grab an odd object
5 Sets 20 reps with a 3 second decent
WOD: AMRAP 20
5 HSPU or Pike Press
10 Pistols (scale to lunges)
15 Goblet or Air Squats
Wednesday, March 25 2020
Strength: 18 minutes to complete 4-5 Sets
5 Deadlift (climbing)
Immediately into...
75 Double-unders
Rest 90 seconds after each set
WOD: For Time
50-40-30-20-10
DB/KB Lunges
25-20-15-10-5
Push Press 95/65
No Equipment… NO Problem!
Body Weight Workout
WOD: For Time
50-40-30-20-10
Walking Lunges
25-20-15-10-5
Pike Press (feet elevated)
Tuesday, March 24 2020
Strength: Hang Power Clean + Front Squat Complex
Every 2 minutes for 18 minutes
3 Hang Power Cleans + 2 Front squats Climbing
Or
Core: 3 Sets
30 Russian Twist (R/L= 1 rep)
30 Reverse Sit-ups
30 KB Side Raises
WOD: 5RFT
25 Russian KB Swings
400m Run/ 500m Row Cal Row/Bike/ Ski
20 KB Push Press (10 per side)
Thursday, March 19 2020
Strength: Back Squat
5 Sets of 5 @ 65%
WOD: For Time
150 American KB Swings
*every minute on the minute complete 7 Push-ups
You can sub out KB Swings for DB Snatches. Grab a back pack and use it as a KB.
Body Weight Workout: AMRAP 3
3 Tuck Jumps
6 Pike Push-ups
9 Sit ups
Repeat for 5 round.
Wednesday. March 18 2020
Strength: Clean Complex 7 sets climbing in weight:
2 Hang Squat Cleans
2 Front Squats
2 Front Rack Lunges
Option 1 WOD: 5RFT
200m Run
10 Hang Power Cleans (Don’t have a bar? Use DB,Sand bag, Back pack)
20 Mountain Climbers
Option 2: 5RFT
200m Run
7 Burpee Broad Jumps
20 Mountain climbers
Monday, Mach 16 2020
This decision was not easy to make but we have decided to close the gym effective tomorrow, March 17th. We feel it’s in the best interest of the community at-large in order to help battle the coronavirus outbreak. We will continue to monitor the situation and will be sure to announce when we reopen.
In the meantime, if you are keeping your membership active, we are allowing members to “borrow” equipment to do at home workouts. If this is something you are interested in please come by the gym this evening during open gym and we will get you set up with whatever you would like to take home. In addition, if you keep your membership active we are offering 3 free 1-1 sessions that can be used for you, or a friend! If you need to adjust your membership please e-mail Coach Will. If you cannot make it tonight, but would like to borrow equipment please text Coach Will 508-479-9899. Again, we will post at home workouts each night like we normally would if we were open and we have started a YouTube Channel were we will post different challenges and workouts to be done at home! You can subscribe here:
https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.youtube.com%2Fchannel%2FUCG1g-GFYl9dHh_9GSJbk0cA%2F%3Fguided_help_flow%3D5%26fbclid%3DIwAR1zf5TBqWeJXjAcV_sNvT2JerHzwSZCyOzczqqrERiDz8nE_i-rGYn0KXw&h=AT2sp8fU9TOxQZT_c8q4EUiOkir1B3NgvQIfVUkJJ2NWMpLskYoi1DaSmNlf9xqKn9WehZ6bK_fCY0Yq87Dbf8NItqOWRL07v1EOm0taVteiF18HaoCGnApEWCsIk010vcw.
WOD: 3RFT
40 Air Squats
30 Burpees
20 V-Ups
Friday, March 13 2020
We are taking this COVID-19 pandemic very seriously and taking all of the necessary precautions to be safe in our environment.
We are well aware of all of the local closings for businesses similar to ours, and are taking things day by day.
Considering the size/spacing of most classes at CrossFit ForceField we feel as though we can keep a safe distance between members, and because we have an abundance of equipment we do not need to share any surfaces in classes. Given these considerations the gym will remain open for now. With that being said, the evening classes WOD are subject to change based on attendance.
That being said, if you come in sneezing and coughing we reserve the right to ask you to leave. We also ask the following from our members: 1. If you are not wiping the equipment down before and after every use we also reserve the right to ask that you stay home. 2. Do not come in of you are sick. 3. Wash your hands.
Starting tomorrow March 14th, we will NO longer be doing Saturday Sweat classes until further notice. Instead we will offer open gym from 9-10:30 AM. We believe this is the best approach to keeping everyone healthy! In addition, we will no longer have partner workouts until further notice.
For many of you, we know we are your sanity. Most of you are working from home and need an outlet; we will continue to be that outlet as long as we can. Please be smart, stay informed, and take this seriously.
WOD: AMRAP 13
Front Squats x 13 (from the floor, climbing)
Into..
Bench Press x 13 (climbing)
13 Cal Bike