Category Archives: WOD

2016-03-24

| March 23, 2016

Goat2 We will be closed Easter weekend. Weightlifting Power Clean (4X3X2X1) Metcon Metcon (No Measure) 20 minute EMOM Odd minutes – “Goat” #1Even minutes – “Goat” #2 “Goat” – CrossFit slang for a personally challenging movement Ex: DU, ring dips, overhead squats

2016-03-25

| March 24, 2016

16.5 CrossFit Open We are closed Saturday and Sunday! CrossFit Games Open 14.5 and 16.5 (Time) For Time:21 Thruster, 95#/65#21 Bar Facing Burpees18 Thruster, 95#/65#18 Bar Facing Burpees15 Thruster, 95#/65#15 Bar Facing Burpees12 Thruster, 95#/65#12 Bar Facing Burpees9 Thruster, 95#/65#9 Bar Facing Burpees6 Thruster, 95#/65#6 Bar Facing Burpees3 Thruster, 95#/65#3 Bar Facing Burpees CrossFit Games […]

2016-03-26

| March 25, 2016

Happy Easter! Metcon (AMRAP – Rounds and Reps) TO BE COMPLETED AT HOME… We are closed due to Easter. 20 min AMRAP: 30 sit-ups20 air squats10 burpees * post a picture with your score to instagram or Facebook and tag @forgevestavia!

2016-03-28

| March 27, 2016

Ghirardelli Superset Front Squat (2x2x2) 70% of 1 rep back squat (level load) Back Squat (3x3x3) 70% of 1 rep back squat (level load) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP Rx12 WBS 20/14#12 Box jumps 30/24″12 GSPU Scaled12 WBS 14/10#12 Box jumps 24/20″12 GSPU on knees

2016-03-29

| March 28, 2016

Stump Metcon (Time) Rx30 ring dips400 m run15 power snatches 115/85#800 m run15 power snatches 115/85#400 m run30 ring dips Scaled30 dips on box400 m run15 power snatches 75/55#800 m run15 power snatches 75/55#400 m run30 dips on box

2016-03-30

| March 29, 2016

Bang Weightlifting Bench Press (3x3x3x3) increasing load Metcon (AMRAP – Reps) 12 min AMRAPRx40 DU30 air squats20 burpees10 CTB pull-ups Scaled40 DU attempts / 2:1 SU30 air squats20 burpees10 pull-ups / banded pull-ups Metcon (AMRAP – Reps) 12 min AMRAPRx40 DUBs30 air squats20 burpees10 CTB pull-ups Scaled40 DUBs attempts / 2 to 1 SU30 air […]

2016-03-31

| March 30, 2016

Ouch Metcon Metcon (10 Rounds for reps) E3MOM for 30 minutesRx5 HSPU15/12 calorie row5 clean and jerk 185/135# Scaled5 HSPU on box or single-arm KB strict press 35/26#12/10 calorie row5 clean and jerk 115/85#

2016-04-01

| March 31, 2016

Hump Gymnastics Gymnastics Work (no measure / quality over quantity) 15 minutes1-5 mins- HS walk / HS hold6-10 mins- muscle-ups / pull-ups (progression)11-15 mins- turkish get-ups Metcon (Time) 3 RFTRx200 m run10 push press 135/95#10 barbell roll-outs Scaled200 m run10 push press 75/55#10 modified barbell roll-outs

2016-04-02

| April 1, 2016

Bound Metcon (Time) In teams of 250 DL 135/9550 pull-ups200m run together40 DL 135/9540 pull-ups400m run together30 DL 135/9530 pull-ups600m run together20 DL 135/9520 pull-ups800m run together10 DL 135/9510 pull-ups

2016-04-19

| April 18, 2016

4/19/16 Front Squat (5, 5, 5, 5) (increasing load) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAPRx:10 pull-ups15 push press 95/65#20 DU Scaled:10 pull-up progressions15 push press 75/55#20 DU attempts, 10 DU, or 40 SU Allow Rx+ 135/95#, strict pull-ups