Monday, April 27 2020
Strength: Front Squat
4 Sets of 3 reps Climbing
50 Double-Unders after every set
CrossFit WOD: AMRAP 12
5 Hang Squat Cleans 115/75
10 Bar Over Burpees
24 Double-unders
DB Strength: 4 Sets
20 DB Lunges
15 DB Weighted Hip Thrusts
10 Romanian DB Deadlifts
DB/KB Workout: Every 90 seconds for 15 minutes complete….
3 Devil Press
6 DB Hang Power Cleans
9 DB Front Squats
12 DB Deadlifts
Body Weight Workout: EMOM 30
1) 20 Sit-ups
2) 10 Burpees
3) 30 Air Squats
Friday, April 24 2020
Zoom Class @ 3:00pm. Here is the Zoom Class link!
https://zoom.us/j/93267700581
Meeting ID: 932 6770 0581
Strength: Front Rack Lunge
4 Sets of 12 reps climbing
Superset with…
90 Second Rotating Plank
(0:30 right, 0:30 Center, 0:30 Left)
CrossFit WOD: For Time
30-20-10
Power Snatch 95/65
Bar Over Burpees
Glute Bridges
DB/KB WOD: 4 Rounds For Time
10 Burpee Deadlifts
20 DB Clean+ Jerk
30 Double-Unders
Body Weight Workout: Zoom Class @ 3:00pm
EMOM 15
1) Wall Sit
2) Bench Dips
3) Glute Bridges
*45 seconds of work, 15 seconds rest
Thursday, April 23 2020
Zoom Class @ 5:00pm. Here is the Zoom Class link!
https://zoom.us/j/93267700581
Meeting ID: 932 6770 0581
The Workout movements will be posted on the Instagram and Facebook story.
Strength: Floor Press/Bench Press
5 Sets of 5 reps
WOD:3RFT
21 Deadlifts 155/105
9 Shoulder to Overhead
DB/KB WOD: AMRAP 20
5 Pull-ups or Bench Over Rows at BW
10 Renegade Row + Push-ups on DB
15 Cals
SWEAT: SWEAT: 5 Rounds For Time
50 Mountain climbers
40 Floor Press
30 jumping jacks
20 Deadlifts
10 burpees
20 minute CAP. If you finish, cut the reps in half and go for the remainder of time.
Wednesday, April 22 2020
Zoom Class @ 5:00pm. Here is the Zoom Class link! https://zoom.us/j/93267700581
Meeting ID: 932 6770 0581
Strength: Back Squat
6 Sets of 6 reps climbing
CrossFit WOD: AMRAP 20
5 Pull-ups or Bench Over Rows at BW
10 Push-ups
15 Cals
DB/KB Strength: Floor Press
5 Sets of 10 reps per side (3131 Tempo)
DB/KB WOD: For Time
10.9.8.7.6.5.4.3.2.1
DB Burpee Deadlift
DB Push Press
Air Squats
Body Weight Workout: EMOM 21
1)10 Squats with Oblique twist
2)20 Up-Downs
3)Max Push Press (grab whatever you can if you don’t have a barbell/DB/KB
*Check our Instagram or Facebook story on how to do squats with an oblique twist and up-downs! This is going to be a sweaty one!
Tuesday, April 21 2020
Please take a moment and vote for us on the link below.
https://railershc.com/smallbusiness/
Zoom Class @ 5:00pm. Please email Coach Will for details (Will@crossfitforcefield.com). The workout will be the Body Weight Workout .
Strength: Romanian Deadlift
4 Sets 8 reps climbing
Then… Weighted Good Morning
2 Sets of 14 reps
WOD: 3 Rounds
400m Run/500m Row
50 Double-unders
Into…
5 Rounds of
10 HSPU
10 Front Rack Lunges
10 Front Squats
Into…
3 Rounds
400m Run/500m Row
50 Double-unders
DB/KB WOD: WOD: 3 Rounds
400m Run/500m Row
50 Double-unders
Into…
5 Rounds of
10 HSPU
10 DB Lunges
10 DB Deadlifts
Into…
3 Rounds
400m Run/500m Row
50 Double-unders
Body Weight Workout: AMRAP 30
1 Minute of Flutter Kicks
20 Single Leg Split Squats
30 Crunches
20 Single Arm DB/KB Rows (10 per side)
10 Lateral Lunges
1 Minute of Tuck jumps
Monday, April 20 2020
Strength: Push Press
5 Sets of 10 reps climbing
WOD: AMRAP 15
5 Hang Power Cleans 115/75
10 Sit-ups
5 Push-Jerks
10 Sit-ups
DB/KB Strength: Single Arm Strict Press
5-4-3-2-1 reps with a 4 second negative
DB/KB WOD: AMRAP 15
5 DB Hang Power Cleans
10 Push-ups on DB
5 Push-Jerks
10 Sit-ups
Body Weight. Workout: EMOM 30
1) 20 Jumping Lunges
2) 20 Push-ups
3) 20 Sit-ups
4) 0:30 second Side Plank Right
5) 0:30 second Side Plank Left
Friday, April 17 2020
Strength:” Flex Friday”
4 Sets:
12 Bicep Curls
12 Skull Crushers
WOD: AMRAP 8
5 Deadlifts 95/65
5 Bent Over Rows
5 Hang Power Cleans
5 Strict Press
5 Push Press
5 Back Squats
Rest 2 minutes
For Time
100 Hang Power Cleans
50 Deficit Push-ups
DB/KB Workout: AMRAP 8
5 DB Deadlifts 95/65
5 DB Bent Over Rows
5 DB Hang Power Cleans
5 DB Strict Press
5 DB Push Press
5 DB Front Squats
Body Weight Workout: AMRAP 8
5 Hollow Rocks
5 V-Ups
5 Jump Squats
15m Bear Crawl
Rest 2 minutes
For Time:
200 Air Squats
1 Mile Run
Thursday, April 16 2020
Strength: Deadlift
6 Sets of 6 reps (3131 Tempo)
WOD: 3RFT
16 Single Arm Devil Press
20 180 Jump Squats
24 V-Ups
DB/KB Strength: Toe Elevated Deadlift
5 Sets of 10 reps 4141 Tempo
DB/KB WOD: 3RFT
16 Single Arm Devil Press
20 Goblet Lunges
20 DB/KB Deadlifts
Body Weight Strength: Tabata 20 seconds on, 10 seconds off x 4 rounds each
Sit-ups
Russian Twist
Alt. V-Ups
Body Weight Workout: 10 Rounds For Time
5 Burpees
3 Clapping Push-ups
1 Wall Walk
Wednesday, April 15 2020
Strength: Power Snatch + Hang Power Snatch
6 Sets of 2+2 reps climbing
DB/KB Strength: Single Arm Snatch + Single Arm Overhead Squat
5 Sets of 6 DB Snatches +3 Single Arm Overhead Squats per side
WOD: “Jacked Up Randy”
3RFT
25 Power Snatches 95/65
50 Double-Unders or Plate Hops
DB/KB WOD: 4RFT
200m Suitcase Carry
20 Suitcase Deadlifts (10 per side)
16 Single Arm DB/KB Hang Power Cleans
20 Single Arm Push Press
Body Weight Workout: For Time
150 Leg Jammers
Leg Jammer: 1 Jump Squat + 2 Jumping Lunges = 1 rep
Tuesday, April 14 2020
Strength: Strict Press
5 Sets of 5 reps
Superset with Bent Over Rows x 10 reps
DB/KB Strength: Arnold Press
4 Sets of 12-15 reps
Superset with 12-15 lateral Raises
WOD: 5 Rounds For Time
1) 200m Run
2) 10 Lateral Bar Over Burpees
3) 15 Front Squats 75/55 (Adv. 95/65)
4) 15 Push Press (same weight as FS)
DB/KB WOD: 5 Rounds For Time
200m Run
10 DB/KB Facing Burpees
15 DB/KB Thrusters
Body Weight WOD: AMRAP 30
200m Run
10 Burpees with Lateral Hop
15 Air Squats
20 Mountain Climbers
25 Hollow Rocks
30 Walking Lunges
Monday, April 13 2020
Skill: EMOM 12
0:45 second Hollow Rock Hold
0:30 Handstand Hold
0:45 Plank
Strength: 5 Sets
3 Power Cleans + 2 Hang Squats Cleans + 1 Front Squat
DB/KB Strength: 4 Sets
20 Close Stance Goblet Squats
20 Wind Mills (10 per side)
20 Weighted Sit-ups
Body Weight Skill: EMOM 12
0:45 second Hollow Rock Hold
0:30 Handstand Hold
0:45 Plank
WOD: Home JT
For Time
21-15-9
Handstand Push-ups
Bench/Chair Dips
Push-ups
DB/KB WOD: For Time
10.9.8.7.6.5.4.3.2.1
Single DB Push Press
Push-ups
30 Double-unders after each set
Saturday, April 11 2020
SWEAT: For Time
200m Run
100 Air Squats
200m Run
100 Sit-ups (Toes to Bar if you can)
200m Run
100 Walking Lunges
200m Run
100 Russian Twist grab whatever you can
200m Run
100 KB Swings (grab what you got)
Friday, April 10 2020
Strength: Bench Press
5 Sets of 5 reps climbing
Superset with… 1 minute plank
CrossFit WOD: Every 60 seconds complete 1 Round of:
6 Push-ups
6 Up-Downs
6 Jumping Lunges
Complete for 10 minutes for beginner
Complete for 15 minutes for intermediate
Complete for 20 minutes for advanced
Complete for 30 minutes if you like a challenge
Start with 6 reps and then ideally I would like you to figure out how hard you can make this. After a few minutes increase to 8’s… and then 10’s… Pick a number that takes 35-40 seconds a round.
Courtesy of CrossFit Chalk
DB Strength: DB Push Press
10 Sets of 5 reps per side
Superset with 10 DB Rows (5 per side)
DB WOD: 0:00-10:00
5 Rounds
12 DB Hang Clean + Jerks
12 Russian Twist (R/L = 1 rep)
10:00-24:00
4 Rounds
10 DB Rows per side
20 DB Deadlifts or Single Leg Deadlifts (if you only have 1 DB, 10 perside)
30 Tuck Jumps
Body Weight Workout: AMRAP 16
10 V-Ups
200m Run
30 Bicycles
40m Bear Crawl
Thursday, April 9 2020
Strength: 6 Sets of
20 Lunges (use Heavy DB/KB if you have them)
10 Heel elevated Back Squats
10 Toe elevated Romain Deadlifts
CrossFit WOD: EMOM 15
1) 15/12 Cals
2) 9 Power Snatches
3) 6 Overhead Squats (scale to Front Squats)
DB WOD: EMOM 20
1) 25 Double-unders
2) 10 Alt. DB Snatches Right Arm
3) 25 Double-unders
4) 10 Single Arm DB Snatches Left Arm
5) 15 Gobelt Squats
Body Weight Workout: EMOM 30
1) 25 Jumping Jacks or Plate Jumps
2) 10 Snatches Right Arm grab whatever you have
3) 25 Jumping Jacks or Plate Jumps
4) 0:45 Handstand Hold
5) Max Sit-ups
6) Rest
*Score is the number of Sit-ups
Wednesday, April 8 2020
CrossFit WOD: AMRAP 35
400m Run
10 Burpees
20 Push-ups
30 KB Swings
40 Goblet Lunges
50 Weighted Sit-ups 25/15
DB WOD: AMRAP 20
20 DB Rows
30 DB Walking Lunges
40 DB Front Squats
50 DB Sit-ups
Body Weight Workout: AMRAP 18
10 Double Burpees
20 Pike Push-ups
30 Side Bridges (15 per side)
40 Mountain Climbers
Tuesday, April 7 2020
Strength: Jerk (from the floor)
5 Sets of 3 reps (climbing)
Superset with a 45 second Wall-sit
DB/KB Strength: 5 Sets of
12 DB Front Squats
8 DB Push jerks
6 DB Hang Cleans
3 DB Thrusters
*Try to go unbroken for as many sets as possible.
CrossFit WOD: “DT”
5RFT
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
L3: 135/95
L2: 115/75
L1: 95/65
DB WOD: For Time
5RFT
5 Devil Press
10 Floor Press
25 Double-Unders
Body Weight Workout: Grab a broom stick or Swiffer For Time
25 Broomstick Back Squats
25 Broomstick Front Squats
25 Broomstick Thrusters
25 Burpees
400m Run
25 Burpees
25 Broomstick Thrusters
25 Broomstick Front Squats
25 Broomstick Back Squats
Monday, April 6 2020
Strength: Back Squat
6 Sets of 6 reps @ 75%
Superset… with 10 Romanian Deadlifts
DB/KB Complex: 5 Sets of
20 Goblet Lateral Lunges
20 Single leg Split Squats (10 per leg)
10 Dead Bugs
Body Weight Core: 5 Sets
20 Toe Touches
20 Side Bridge (10 per side)
20 Reverse Sit-ups
WOD: EMOM 20
1)10 Front Squats
2)30 Hollow Rocks
3)15/12 Cal Row/Bike/Ski
4)5 Thrusters
DB/KB WOD: EMOM 20
1)15 Goblet Squats
2)30 Hollow Rocks
3)15/12 Cal Row/Bike/Ski (200m Sprint)
4)10 Single Arm DB/KB Push Press (5 per side)
Body Weight WOD: EMOM 20
1)20 Jump Squats
2)30 Hollow Rocks
3)15/12 Cal Row/Bike/Ski (200m Sprint)
4)10 Jumping Lunges
Saturday, April 4 2020
SWEAT: For Time
1 Mile Run
Then…
10-9-8-7-6-5-4-3-2-1
Thrusters
Bent Over Rows
Lateral Bar Over Burpees
Then…
1 Mile Run
DB WOD: SWEAT: For Time
1 Mile Run
Then…
10-9-8-7-6-5-4-3-2-1
Thrusters
DB Renegade Rows. (10,9,8,7,6...etc per side)
Lateral Burpees over the DB
Then…
1 Mile Run
Body Weight Workout: For Time
1 Mile Run
20-18-16-14-12-10-8-6-4-2
Jump Squats
Tuck ups
Burpees to a target
Friday, April 3 2020
Strength : “Flex Friday”
4 Sets of
12 Curls (3 seconds up, 3 seconds down)
12 Dips of a bench or chair
Rest 1 minute
WOD: 2 Rounds For Time
50 Hip Thrusts 135/95
100 Double-unders
50 Diamond Push-ups
100 Double-unders
DB/KB WOD:2 Rounds For Time
50 DB/KB Hip Thrusts
100 Double-unders
50 Diamond Push-ups
100 Double-unders
Body Weight WOD: 2 Rounds For Time
100 BW Hip Thrusts
100 Double-unders
50 Diamond Push-ups
100 Double-unders
Thursday, April 2 2020
Strength: Deadlift
5 Sets of 2 reps climbing
WOD: 5RFT
30 Cal Row/Bike/Ski (400m Run)
20 Push Press
10 Deadlifts (same weight as Push Press)
DB/KB WOD: 5RFT
30 Cal Row/Bike/Ski (400m Run)
20 DB/KB Push Press
10 DB/KB Deadlifts (same weight as Push Press)
Body Weight WOD: 5RFT
30 Cal Row/Bike/Ski (400m Run)
20 Pike Press of a Bench or step)
10 Alt. V-ups
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