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Tuesday, May 5 2020

Zoom Class at 7:30am & 5:00pm

7:30am Meeting ID:  844-6439-7885

5:00pm Meeting ID: 882-9731-5047

Strength: Back Squat 

6 Sets of 4 reps 

Superset with… 30 second Handstand Hold

WOD: 10 Rounds For Time 

10 Air Squats 

8 Calories 

6 HSPU 

4 Deadlifts (heavy) 

DB/KB Strength: Strict Press 

5 Sets of 

Single Leg Lunge x 10 reps per side

Into…

Single Leg Deadlift x 10 reps per side 

DB WOD: For Time 

50 Devil Press 

Body Weight Workout: 30 minutes to complete

10 Air Squats

10 Air Squats 

25 Push Press 

10 Air Squats 

25 Push Press 

50 Reverse Sit-ups 

10 Air Squats 

25 Push Press 

50 Reverse Sit-ups 

10 Air Squats 

25 Push Press 

50 Reverse Sit-ups 

100 Toe Touches 

10 Air Squats 

25 Push Press 

50 Reverse Sit-ups 

100 Toe Touches 

150 Reps of 50 Jump Squats, 50 Lunges, 50 Air Squats

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Monday, May 3 2020

Strength: Thruster

4 sets of 3 reps climbing 

WOD: For Time

15 Thrusters 95/65

200m Run

24 Double-unders 

12 Thrusters 

200m Run

24 Double-unders

9 Thrusters

200m Run

24 Double-unders

DB WOD: For Time

15 DB Thrusters 95/65

200m Run

24 Double-unders 

12 DB Thrusters 

200m Run

24 Double-unders

9 DB Thrusters

200m Run

24 Double-unders

Body Weight Workout: EMOM 24

  1. 10 Burpees 

  2. 30 Jumping Lunges

  3. 25 Push-ups

  4. 25 Sit-ups

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Thursday, April 30 2020

CrossFit Class

7:30am Link & ID

https://us02web.zoom.us/j/84464397885

Meeting ID: 844 6439 7885

5:00pm Link and ID

https://us02web.zoom.us/j/88297315047

Meeting ID: 882 9731 5047

Skill: EMOM 12

1) 30 Second Hand Stand Hold 

2) 20 Sit-ups 

WOD: For Time 

100 Push Press 115/75

*EMOM 7 Push-ups 

DB/KB Strength: Floor Press

4 Sets of 15 reps 

DB/KB WOD: For Time 

100 Alt. DB/KB 

*EMOM Burpees 

Body Weight Workout: For Time 

100 Jumping Jacks

90 Mountain Climbers 

80 Glute Bridges 

70 Side Crunches 

60 Air Squats 

50 Sit-ups 

40 Cross-Over Reverse Lunge

30 Dips

20 Hand release pushups

10 Burpees

20 Hand release pushups 

30 Dips

40 Cross-Over Reverse Lunge

50 Sit-ups

60 Air Squats

70 Side Crunches 

80 Glute Bridges 

90 Mountain Climbers

100 Jumping Jacks

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Wednesday, April 29 2020

Zoom Class @ 5:00pm. Here is the Zoom Class link! 

https://zoom.us/j/93267700581

Meeting ID: 932 6770 0581

Strength: Back Rack Lunge 

4 Sets of 12 reps

WOD: 5RFT

12 Power Snatches 

24 Air squats 

400m Run

DB/KB Strength: Bicep Curls 

4 sets of 12 reps per side

DB/KB WOD: For Time 

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

Single Arm DB Thrusters 

V-Ups x 2

Body Weight Workout: For Time

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

Up Downs 

Push Press

Goblet Squats

Russian Twists

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Tuesday, April 28 2020

Zoom Class @ 5:00pm. Here is the Zoom Class link! 

https://zoom.us/j/93267700581

Meeting ID: 932 6770 0581

Strength: Push Jerk 

4 Sets of 4 reps climbing 

WOD: For Time 

50 Burpees 

20 Cals

100 Push-ups

20 Cals 

150 Lunges 

20 Cals

200 Air Squats 

20 Cals

150 Lunges 

20 Cals 

100 Push-ups 

20 Cals 

50 Burpees 

DB/KB Strength: Arnold Press

4 Sets of 10 reps

DB/KB WOD: 4RFT

20 Skull Crushes 

25 Push-ups 

30 DB Rows 

40 Goblet Squats 

Body Weight Workout: EMOM 12

1) 20 Jumping Lunges 

2) 20 Push-ups 

           Into……

AMRAP 6 

6 Push-ups 

6 Glute Bridges 

6 Lunges

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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

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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

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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. 

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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!

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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

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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

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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 

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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

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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 

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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 

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Monday, April 13 2020

Skill: EMOM 12

  1. 0:45 second Hollow Rock Hold

  2. 0:30 Handstand Hold

  3. 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

  1. 0:45 second Hollow Rock Hold

  2. 0:30 Handstand Hold

  3. 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

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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

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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