/

 

Saturday, October 6 2018

HAPPY BIRTHDAY BRIANNA ! BIRTHDAY BURPEES!

 SWEAT: With 6 minutes per station complete the following..

200m Run
21-15-9
KB SDHP 53/35
V-Ups

Rest 90 seconds

 With 6 minutes per station complete the following..

15/10 Cal Bike
21-15-9
Ring Rows
Supermans

Rest 90 seconds

With 6 minutes per station complete the following..

200m Run
21-15-9
Abmat Sit-ups
Box Step-Ups

Rest 90 seconds

 With 6 minutes per station complete the following..

20/15 Cal Row
HR Push-ups
Russian Twists

*We will go over scaling in class

/

Friday, October 5 2018

HAPPY BIRTHDAY CYNTHIA & KIM !!!!

Strength: Bench Press
5 Sets of 2 Reps

Immediately followed by:
”21’s”
30 Gun Walk
Max KB Shrugs

Grab your Teammate!

WOD: In teams of 2 complete as many rounds and reps as possible in 15 minutes of…
40 Goblet Squats 53/35
40 Cal Bike
40 Box Jumps

One person can work at a time; divide the work evenly

L2: 35/25
L1: 25/18

/

Monday, October 1 2018

Warm-up: EMOM 6 

1) 15/12 Cal Row 
2) 12 False Grip Ring Rows 
3) 15 Wall Balls 

Skill: Muscle-ups
Ring Dip

Strength: Strict Press 
(1) 3-3-3-3
(2) Push Press 
2-2-1-1-1

WOD: For Time 
40-30-20 
Row, Bike, Ski for Calories
Wall Balls 20/14
5-4-3 Muscle-ups after each round 

L3: 15-12-9 Ring Dips 
L2: 10 Ring Dips after each round 
L1: 30-20-10 Ring or Bench Dips

/

Saturday, September 29 2018

SWEAT: AMRAP 10
5 Push-up on DB 50/35
5 Thrusters
10 Reverse Lunges 

Rest 3 minutes

AMRAP 10
12/10 Cal Row, Bike, Ski 
15 Russian KB Swings 53/35
20 Russian Twist w/ a plate 

Rest 3 minutes

AMRAP 10
5 Sand Bag Cleans 
200m Run w/ sandbag 
5 Burpess Over the sandbag 

We will discuss scaling options in class



/

Friday, September 28 2018

Everyone wish Maria a very Happy Birthday! Don’t forget about the Birthday Burpees!

Strength: Every 2 minutes for 14 minutes (7sets) 

1 Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Shoulder to Overhead 
Increase weight each set 

WOD: For Time
10 KB Snatch (Right Arm) 53/35 
10 KB Snatch (Left Arm) 
10 KB Thrusters (Both arms) 
then..9 then..8 All the way down to 1 

L2: 35/25
L1: 25/18 

/

Tuesday, September 25 2018

Happy Birthday Kyle!! 6:30 A.M Class - you got 35 burpees to do with Kyle - split it up, or make Kyle do them all!

Strength: In 15 minutes complete, Back Squat
3 Sets of 10 reps @ 65% of your 1RM

WOD: AMRAP 5
5 Power Cleans 155/105
30 Double-Unders

Rest 3 minutes

AMRAP 5
5 Chest to Bar Pull-ups
5 Shoulder to Overhead 155/105

Rest 3 minutes

AMRAP 10
2 Clean + Jerks155/105
6 Pull-ups

                              20 Double-Unders  

L3: 135/95
L2: 115/75, 15/10 DU, Chin over Bar
L1: 95/65, 60/40 Singles, Chin over Bar

/

Monday, September 24 2018

Strength: Every 2 minutes for 10 minutes (5sets) 
1 Push Press + 2 Push Jerks Climbing 

WOD: EMOM 21
Min 1: 12/10 Cal Bike, Row or Ski 
Min 2: 45 Double-Unders 
Min 3: 10 Burpees 

L3: 30 Double-Unders 
L2: 10/7 Calories, 25 Double-Unders, 8 Burpees
L1: 9/6 Calories, 80 Singles, 7 Burpees 

/

Saturday, September 22 2018

SWEAT: In Teams of 2 get as far as possible in 30 minutes…

100 Wall Balls 20/14
100 KB Swings 70/53
800m Run
80 AbMat Sit-ups
60 Pull-ups
60 Bar Over Burpees
40 Power Cleans 115/75
40 Push Jerks
20 Power Snatches
20 Muscle-ups
If you finish this go through again at half the reps. So 50,50,40,40 and so on..

@Chalk

L3: 53/35, 95/65
L2: 35/25, 75/55
L1: 25/18, 65/45

/


Sign-ups for the 30 Day Nutrition Sprint have begun. Please use the sign-up sheet at the front desk; the cost will be $20. Cut off for sign-ups will be Wednesday, September 19th and the information packet will go out that night via email and the Facebook group!

Benchmark WODs for the sprint will take place Friday, September 21st and the 30 Day Sprint will start Sunday, September 23rd. You will need to send before and after pictures to Coach Will at will@crossfitforcefield.com in addition Coach Will will take measurements this week for those that have already signed up!

Non-members are allowed to join for $25!

There will be one winner!

** This challenge will require no logging (I know everyone likes that!). Instead it will only require measurements and pictures!

Tuesday, September 18 2018

Accessory Work: 3 Sets
12 Front Raises
12 Lateral Raises
20 Band Pull parts
20-30 Handstand Hold

Strength: Every 2 minutes for 10 minutes (5sets)
1 Push Press + 2 Push Jerks Climbing

WOD: 5RFT
50 Double-Unders
12 Alt. DB Snatches 50/35

L3: 45/30
L2: 35/20
L1: 25/15

/

Monday, September 17 2018

Skill: Muscle-ups or MU progressions 

WOD: 0:00-10:00
AMRAP 10
5/3 Bar Muscle-ups (Scaled to 10/6 C2B Pull-ups or chin over bar) 
10 KB Swings 53/35
14 Goblet Squats

10:00-20:00
Build to one heavy Hang Squat Clean

20:00-30:00
AMRAP 10
12/8 Cal Bike or 15/12 Cal Row 
10 KB Swings
14 Goblet Lunges


L2: 35/25
L1: 25/18

/

Saturday, September 15 2018

SWEAT: In teams of 2-3, For Time

1,000m Run 
120 Double-unders 
90 Power Cleans 95/65
60 Box Step-Overs with DB 50/35 
1,000m Run 
120 Double-unders 
90 Power Cleans 95/65
60 Box Step-Overs with DB 
1,000m Run

Only one member of the team may work at a time, and no member may begin the next movement until the team has complete the preceding.

/

Friday, September 14 2018

Warm-up: EMOM 6 - Grab your partner!

1)    12 Burpees
2)    20 jumping Lunges
3)    0:30 L-Sit on Ring 

Strength: Every 3 minutes for 15 minutes: Back Squat x 3 reps @ 75% 
-Then one set of 20 reps unbroken (add 5-10lbs from last weeks weight) 

WOD: In Teams of 2, 3RFT

30/24 Cal Row or Bike 
20 Box Jump-Overs 24/20 
20 Push Press 115/75 

L3: 95/65
L2: 75/55
L1: 65/45