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 

Tuesday, February 11 2020

Strength: Bench Press 

5 sets of 5 reps

Superset with.... 

15 Lateral Raises

WOD: 2 Rounds For Time

35 Cal Bike/Row/Ski

25 Pull-ups 

20 KB Swings 70/53

15 Burpees 

Monday, February 10 2020

Strength: Clean Complex 18 minutes to complete.... 

3 Power Cleans + 3 Front Squats + 1 Jerk

*must be unbroken 

WOD: 3RFT

75 Double-Unders 

10 Back Rack Lunges 155/105

Saturday, February 8 2020 

SWEAT: In Teams of 2, AMRAP 35 

100 Wall Balls 20/14

80 Sit-Ups

60 Toes to Bar 

40 KB Swings 53/35

20 Cal Row, Bike,Ski

Friday, February 7 2019 

Strength: Strict Press 

5 Sets of 3 reps

WOD: AMRAP 10

5 Ring Dips 

7 Power Snatches 75/55

9 Front Squats  

**Same weight for both movements

Thursday, February 6 2020 

Strength: Deadlift 

5 Sets of 3 reps climbing

Superset with…. 5-7 Strict HSPU or Deficit HSPU 

WOD: 4 Rounds For Time 

50 Double-unders 

10 Deadlifts 225/155

5 Bar Over Burpees 

Wednesday, February 5 2020

WOD: EMOM 10 

1)12/10 Cal Row 

2)Max Bench Press 135/95 

Into…

EMOM 10

1)10/7 Cal Bike 

2)10 “A” Squats 

Into…

AMRAP 10 

5 Pull-ups 

10 DB Lunges 50/35 

15 “A” Squats

Tuesday, February 4 2020 

Strength: Jerk 

65% x 5 reps 

75% x 3 reps 

85% x 1 rep

100%+ x 1 rep 

WOD: 15 minutes to get as far as possible….

50 American KB Swings 53/35 

25 Push-ups 

50 Hang Power Cleans 95/65

25 Push-ups

50 American KB Swings 

25 Push-ups

50 Hang Power Cleans 

25 Push-ups 

Monday, February 3 2020

Strength: Back Squat 

Build to a new 1RM

WOD: 3 Rounds For Time

15 Push Press 115/75

12 Toes to Bar 

9 Burpees