Thursday May 8, 2014

A. Hang Snatch
Warm Up with Tall Snatches.
Practice session. Training, not testing!

B. "Going The Distance"
AD 50 Calories
Run 400m
Row 500m
For Time. Go hard, but leave gas in the tank!

Wednesday May 7, 2014

Wednesday

A. Turkish Get Up

Practice the movement. Focus on a nice stable shoulder.

Half Roll

Progress to Knee

Go full if able

A1. Walking Lunges Down and Back

A2. Strict Pull Up 5-10 Reps

5 Sets. 1 Minute Rest Between

Tuesday's Training

Hey Monsters,

Until our new website is complete, I will be posting daily training on this old school blog. Enjoy going back in time! 

A1. Push Press 3 Reps

A2. Farmer Carry Down and Back

5 Sets. Rest 2 minutes Between

"Batman"

AMRAP 10

3 Power Cleans

3 Shoulder to Overhead

10 Lateral Bar Burpees

Update

*Please use http://www.thefortcrossfit.com/ for WODs, information and links from now on.
*I will keep this site probably as an online journal about my experiences in CrossFit, business and WODs.

Gym-Nasty III

"Gym-Nasty III"

AMRAP 10

10 Box Jumps(24/20)
15 Pushups
20 Situps

Post Rounds to Comments

Hard work

Clean & Jerk 5x3

1. Clean & Jerk 5x3
2. Tabata Thrusters & Tabata SDHP (75/55)

Post Scores to Comments

Cousins

Earthquake

**No 7PM Class Tonight**

"Earthquake"

Five Rounds for Time of:
400m Run
5 Ground to Shoulder (Atlas Stones)
10 Pullups

Post Time to Comments

Team Duck

Wheels Fall Off

**The Fort CrossFit is an official CrossFit affiliate now!!!**
-We will be switching to a more professional website designed by Matt in the next week or so.
-Like "The Fort CrossFit" on Facebook.
-Thank you for all the support! Bigger and better things to come in the future! Please spread the word!

"Wheels Fall Off"

For Time Complete:
125 Double Unders
100 Abmat Situps
75 Pushups
50 Push Press (75/55)
25 Tire Flips

Post Time to Comments

USA

Jackie

**Friday, July 15th, NO 7PM Class**

"Jackie"

For Time
1000m Row
50 Thrusters (45#)
30 Pullups

Post Scores to Comments

Have you tried an Atlas Stone yet?...

Claim Jumper

"Claim Jumper"

AMRAP 10

5 HSPU
10 Box Jumps (24/20)
20 Walking Lunges

Post Scores to Comments

Old School

Deadlift 1RM

1. Deadlift 1RM
2. CFNE Beast of the East WOD 2
    For Time:
    500m Row
    400m Run

Post Scores to Comments

Today is a good day to PR.

Stiff Upper Lip

"Stiff Upper Lip"

For Time:

21-15-9 Reps of

Overhead Squats(95/65)
Pull Ups

Post Score to Comments

A Man and His Rock

Clean and Jerk Ladder

"Clean and Jerk Ladder"

1 Clean and Jerk the 1st Minute....
2 Clean and Jerks the 2nd Minute....
Climb as high as possible.
135/95

Post Score to Comments

The Fort gets after "Cindy"

Jumanji

"Jumanji"

Complete 10,9,8.....3,2,1 Reps for Time of:
Handstand Push Ups
Pull Ups

Post Times to Comments

Results earned through effort.

Deadlift and Heavy Tabata

1. Deadlift 3x3 @ 90% 1RM
2. Tabata Air Squats and Tabata Situps(45/25)

Post Weights and Scores to Comments

Are taking care of yourself by doing mobility work?

Bear Complex

"Bear Complex"

Complete 7 Repetitions of the Following Sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

This equals 1 Round.

Complete 5 Rounds for Max Load.
Rest as needed between rounds.
Cannot rest the bar on the ground.

Post Scores to Comments

Here is a video demo...
http://www.youtube.com/watch?v=0WOP9J7QPwI

Weekend Hours:
Friday July 1st-9,10am and 5,6pm
Sat, Sun, Mon-Closed. Enjoy the 4th!
Tuesday-OPEN!

Ice Road Trucker

"Ice Road Trucker"

5 Rounds for Time of:

200m Run
10 Pull Ups
20 Box Jumps(24/20)

Jameson setting the bar high at 47.5''

Cannon Fodder

"Cannon Fodder"

AMRAP 12

5 Handstand Pushups
10 Kettlebell Swings 53/36
20 Double Unders

Post Scores to Comments

Rob 445# Deadlift

Dangers of Gluten Part II by Dr. Mike Molloy

Hey everyone,

Here is Part II of Mike's discussion on Gluten. Enjoy!

http://theanti-inflammatorydiet.blogspot.com/2011/06/dangers-of-gluten-part-2.html

"Fran's Sister"

"Fran's Sister"

Complete 5 Rounds for Time of:

10 Thrusters (95/65)
10 Pullups

Post Scores to Comments

Katie