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Tuesday, May 12 2020 

7:30am Zoom Link & Meeting ID 844 6439 7885

https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09

5:00pm Zoom Link & Meeting ID 882 9731 5047

https://us02web.zoom.us/j/88297315047?pwd=bngvWkdQLzRMSkoxSEhUQjhma0RlUT09

Core: 3 Sets of 

24 Shoulder Taps 

30 second side plank per side 

24 Reverse Sit-ups 

WOD: 35 minutes to complete 5 Rounds 

10 Push Press (unbroken, climbing in weight each round) 

400m Run/500m Row 

Rest 90 sec after each round 

Core: 3 Sets of 

24 Plank Pull throughs 

30 second side plank per side 

24 Reverse Sit-ups 

DB/KB Workout: AMRAP 3 

2 DB/KB Power Cleans 

4 Push-ups 

6 Goblet Lunges 

Rest 1 minute, repeat for 5 sets

Body Weight Workout: EMOM 20 

1) Pulse Lunges Right Leg

2) Sit-ups 

3) Pulse Lunges Left Leg

4) V-ups Transfer (watch demo video!)

5) Plate Jumps

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Monday, May 11 2020

Zoom Class 5:00pm Meeting ID: 882 9731 5047

https://us02web.zoom.us/j/88297315047?pwd=bngvWkdQLzRMSkoxSEhUQjhma0RlUT09

Strength: Clean Complex

5 Sets of 1 Squat Clean + 3 Front Squats 

WOD: For Time 

100 Burpees 

*EMOM 3 Hang Power Cleans 185/135

KB/DB WOD: For Max Reps EMOM 25

1) Floor Press Right Arm 

2) DB/KB Row Right Arm 

3) Floor Press Left Arm 

4) DB/KB Row Left Arm 

5) Sit-ups

Body Weight Workout: EMOM 3

5 Burpees

5 Air Squats 

5 Straight Leg Sit-ups

Into…

EMOM 3

6 Burpees

6 Air Squats 

6 Straight Leg Sit-ups

Into…

EMOM 3

7  Burpees

7 Air Squats 

7 Straight Leg Sit-ups

Rest 

AMRAP 3 

4 Up Downs

6 Cross Body Toe Touches

12 Lateral Lunges 

Rest 1 minute, repeat for 5 rounds

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Friday, May 8 2020 

3:00Pm Zoom Class 

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

Meeting ID: 882-9731-5047

Strength: Deadlift 

4 Sets of 5 reps climbing 

WOD: EMOM 5 

10 Cals 

Into…

EMOM 5 

10 Deadlifts 

Into…

EMOM 5 

40 Double-unders 

DB/KB WOD: AMRAP 18 

200m Run 

20 DB Hang Power Cleans 

30/20 Push-ups 

20 DB Thrusters 

Body Weight Workout: For Max reps EMOM 28

1) Max Strict Press 

2) Max Curls 

3) Max Air Squats 

4) Max High Pulls

5) Sissy Lunges Right Leg 

6) Sissy Lunges Left Leg

7) Rest 

*If you only have one DB/DB, alternate left and right arm each round. If you have 2 do L/R arm at the same time

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Thursday, May 7 2020 

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

7:30am Meeting ID:  844-6439-7885

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

Strength: Bench/Floor Press

4 Sets of 8 reps (4 second decent, 1 second pause at the bottom, 4 sec accent) 

WOD:2 Rounds For Time 

50 Deficit Push-ups 

40 Calories 

30 Bent Over Rows 

20 Front Rack Lunges 

10 Power Snatches 

DB/KB WOD: AMRAP 20 

30 Double-unders 

10 DB/KB Snatches 

30 Double-unders 

10 DB/KB Push Press 

30 Double-unders 

10 DB/KB Squats 

Body Weight Workout: ARAMP 20 

30 Side Crunches 

15 Bench Dips

30 Plank Jacks

15 HR Push-ups

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Wednesday, May 6 2020 

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


Strength: Clean + Jerk 

4 Sets of 2 reps climbing 

WOD: For Time 

60 Clean + Jerks 135/95

*EMOM 5 Burpees 

DB/KB Strength:  4 Sets of 

Floor Press x 30 reps 

Into…

15 Skull Crushers 

DB/KB WOD: 5 Rounds For Time 

16 Deadlifts

16 Suitcase Lunges

16 Alt. V-Ups

Body Weight Workout: AMRAP 21

7 Double Burpees

11 Push-ups

22 KB Swings

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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