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CrossFit South Forney
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SOUTH FORNEY FRIDAY

3/31/2016

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Friday, April 1

Strength - Front Squat
5@75%
3@85%
1+@95%

WOD 21,15,9
Rx
Front Rack Walking Lunges 135/95
Push Press 135/95
C2BPU

L2

Front Rack Walking Lunges 105/65
Push Press 105/65
Pull-up

L1

Front Rack Walking Lunges 75/35
Push Press 75/35
Jump PU

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SHRUG LIKE A THUG THURSDAY

3/30/2016

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Thursday, March 31

Skill - MB Cleans 3x10 (increase ball weight each rd)

WOD - 9 Rep Squat Clean Ladder (9 min cap)
Start weight 255/125 (add 5 lbs each additional rep in the ladder)

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WIN WEDNESDAY

3/29/2016

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Wednesday, March 30

Strength - Bench Press

WU
5@75%
3@85%
1+@95%

WOD - 15 Min AmRap

Rx
6 HSPU
12 Box Jump 24"
1 Legless Rope Climb

L2

6 HSPU (1 mat)
12 Box Jump 20"
1 Rope Climb

L1

6 Mod HSPU
12 Box Jump / Step up 12"
1 Knotted Rope Climb / 3 rope pulls
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TURN IT UP TUESDAY

3/28/2016

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Tuesday, March 29

Skill - Bar Muscle Ups


WOD - For Time
100 DU
75 Sit-ups
50 Wall Ball 20/16
25 T2B
50 Wall Ball
75 Sit-ups
100 DU

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MOVE MOUNTAINS MONDAY

3/27/2016

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Monday, March 28
Strength - Back Squat
WU
5@75%
3@85%
1+@95%

WOD - 3RFT
400M run
10 C&J 135/95

L2 (115/75)
L1 (85/45)

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OPEN 16.5

3/24/2016

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Workout 16.5
21-18-15-12-9-6-3:
Thrusters
Burpees

M 95 lb. F 65 lb.

Workout 16.5 score submissions are still open.
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TRY HARD THURSDAY

3/23/2016

0 Comments

 
Thursday, March 24

Skill - GOAT Work

WOD - 4RFT
Rx
4 TGU (split) 53/35#
8 KB Snatch (split)
16 KB Swing

L2 35/26#
L1 26/13#

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WEIGHTED WEDNESDAY

3/22/2016

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Wednesday, March 23

Strength - Deadlift

WU
3@70%
3@80%
3@90%

WOD - 10 min AmRap
Rx
10 Ring Dips
5 Front Squats (185/135#)

L2

10 Banded (orange/red)
5 Front Squat (135/95#)

L1

10 Banded or Tricep Dips
5 Front Squat (95/45#)
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TWO STEP TUESDAY

3/21/2016

0 Comments

 
Tuesday, March 22

Skill - Paralette PT's

WOD - For Time
DU (50.40.30.20.10)
HPC 75/55# (25.20.15.10.5)
200m run after each set of HPC

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DUMB DUMB MONDAY

3/20/2016

0 Comments

 
Monday, March 21

Strength - Press
WU
3@70%
3@80%
3@90%

WOD - 4 rounds
1 min max DB Box Step ups 24/20", 100/50#
1 min max DB Push Press 100/50#
1 Min max DB Russian Twist 50/25#
1 Min Rest

L2 (80/40#)
L1 (20/12") (60/20#)

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