• Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • Instructional Videos
  • Contact Us
  • Waiver of Liability
  • EFT
CrossFit South Forney
  • Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • Instructional Videos
  • Contact Us
  • Waiver of Liability
  • EFT

BINGO BANGO TUESDAY

11/30/2020

0 Comments

 
Tuesday 12.01.20

WOD"Bingo Bango"
18 Min AmRap
15/12 Cal Assault
12 Power Cleans
9 Burpee Box Jump Overs ​
**Barbell 95/65#
**Box 24/20”

Gymnastics Conditioning
For Time:
27-21-15-9:
Kettlebell Swings (70 / 53 lb)
50' Handstand Walk after each round
0 Comments

NO AIR MONDAY

11/29/2020

0 Comments

 
Monday 11.30.20

​Strength
Stamina Squats
EMOM x 10 (5 Rds)
Min 1 - 4 Front Squats
Min 2 - 8 Back Squats
**57% of FS 1RM

WOD
"No Air"
42 Pull Ups
21 Power Snatches
30 C2B Pull Ups
15 Overhead Squats
18/12 Bar MU
9 Squat Snatches

**Barbell - 95 / 65 lb
0 Comments

WISE MEN WEDNESDAY

11/24/2020

0 Comments

 
WOD
"Wise Men"
On the 0:00...
3 Min AmRap
3 Power Cleans (135 / 95 lb)
3 Front Squats
3 Push Jerks

Rest 3:00

3 Min AmRap
3 Power Cleans (155 / 105 lb)
3 Front Squats
3 Push Jerks

Rest 3:00

3 Min AmRap
3 Power Cleans (185 / 135 lb)
3 Front Squats
3 Push Jerks

**On the 20:00**

Clean and Jerk Complex
7:00 to Build to a Heavy Complex:
1 Power Cleans
3 Front Squats
1 Split Jerk
0 Comments

TRIPLE SEC TUESDAY

11/23/2020

0 Comments

 
Tuesday 11.24.20

Strength

Bench Press
WU
E2MOM x 8 (16)
2 Reps
**increase weight each set
**build to a heavy set of 2 over 8 Rds

WOD
"Triple Sec"
For Time:
15-12-9:
Kipping Handstand Pushups
Toes to Bar

100 Double-Unders

12-9-6:
Kipping Handstand Pushups
CTB Pull-Ups

100 Double-Unders

9-6-3:
Kipping Handstand Pushups
Bar Muscle-Ups

100 Double-Unders
0 Comments

CHASING WATERFALLS MONDAY

11/22/2020

0 Comments

 
Monday 11.23.20

​Strength
Stamina Squats
EMOM x 8 (4RDS)
Min 1 - 5 Front Squats
Min 2 - 10 Back Squats
**50% of Front Squat 1RM

WOD
"Chasing Waterfalls"
3 RFT
30/24 Cal Row
30 Wall Balls (20/14)
30 Alt DB Power Snatches (50/35)
0 Comments

LITTLE FOOT FRIDAY

11/19/2020

0 Comments

 
Friday 11.20.20

Strength

Hang Squat Snatch Complex
E2MOM x 5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 High Hang Squat Snatch
1 Hang Squat Snatch
**On the pausing reps, we are pausing for 1s at the starting position *and* in the catch.

Set 1 - 45%
Set 2 - 50%
Set 3+4+5 - 55%
**All percentages are based on 1RM Snatch:

WOD
"Little Foot"
12 Min AmRap
25 Double-Unders
9 T2B
25 Double-Unders
9 Hang Squat Snatches (95 / 65 lb)
0 Comments

ACTIVE RECOVERY THURSDAY

11/18/2020

0 Comments

 
Thursday 11.19.20

Active Recovery WOD
20 Min EMOM
1st - :30s any machine
2nd - :30s of Burpees
3rd - :30s of Bicep Curls
4th - :30s of Alternating Jump Lunges

*Post WOD Mobility*
or
*Open Gym*
0 Comments

DOCE WEDNESDAY

11/17/2020

0 Comments

 
WOD
"Doce"
4 Min AmRap x 3 Rds
27/21 Cal Row
21 Power Cleans
15 Burpee BJO (24"/20")
Round 1 - 135 / 95 lb
Round 2 - 115 / 85 lb
Round 3 - 95 / 65 lb
**Rest 4min between each round

Body Armor
3 Giant Sets:
7 Bench Press
14 Double DB Bent Over Row
28 Banded Pull-Aparts
Rest 2:00 between sets
0 Comments

SHUFFLEBOARD TUESDAY

11/16/2020

0 Comments

 
Tuesday 11.17.20

WOD "Shuffleboard"
For Time:
400m Run
25 Thrusters
25 CTB Pull-Ups
400m Run
25 Overhead Squats
25 Toes to Bar
400m Run
25 Front Squats
25 Pullup
**Barbell - 95 / 65 lb

Midline
21-18-15-12-9:
Unbroken GHDSU
0 Comments

DRIFT AWAY MONDAY

11/15/2020

0 Comments

 
Monday 11.16.20

Strength
Back Squats
1 Pausing BS
2 BS
(2 sec pause in bottom)
**after each set 30% of max strict HSPU
WU
(Every 3 Min x 5)
Set 1 - 55%
Set 2 - 60%
Set 3 - 65%
Set 4 - 70%
Set 5 - 75%
**All percentages based on 1RM Back Squat

WOD
“Drift Away"
[15 Min AmRap]
50/35 Cal Bike
50 Single DB HPC & Jerk (50/35 lb)
50 Single DB Reverse Lunges (50/35 lb)
50 Deadlifts (205/145 lb)
0 Comments
<<Previous

    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011

    Categories

    All
    Facebook

    RSS Feed

  • Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • Instructional Videos
  • Contact Us
  • Waiver of Liability
  • EFT