Wods

Friday June 22, 2018

06/22/2018
Announcements!!
1. Forge Photo Challenge:
Submit your best fitness photo/video (working out, nutrition, recreation, etc.) By
June 30th
Submit by uploading photos to social media and using #forgefitnessphotochallenge
Person with the best photo/video gets a free MyZone Heart Rate Monitor!!

2. Bring a Friend Day - Saturday June 23rd
Thruster (2-2-2-2-2)
Take 15 minutes to work up to a heavy double.
Metcon (Time)
9 RFT:
3 Thrusters, 135/95#
3 Bar Muscle Ups
6 GS Push Ups

Record the time to complete.

Competition Standard (Rx+):
Barbell: 155/105#

Masters 55+ (Rx):
Barbell: 95/65#
Pull Ups

Scales:
Barbell: 115/85#, 95/65#, or lighter
C2B, Pull Ups, Ring Rows\
Push Ups from knees or Push Ups on box

Thursday June 21, 2018

06/21/2018
Announcements!!
1. Forge Photo Challenge:
Submit your best fitness photo/video (working out, nutrition, recreation, etc.) By
June 30th
Submit by uploading photos to social media and using #forgefitnessphotochallenge
Person with the best photo/video gets a free MyZone Heart Rate Monitor!!

2. Bring a Friend Day - Saturday June 23rd

3. Family Bouldering Night! - Come learn basics of bouldering and enjoy some
complementary beverages from Good People. Bring the kids, there will be
plenty of activities for everyone. Thursday 6:30pm
Metcon (Time)
For Time:
1000m run
10 Dead Lifts, 135/95#
800m run
20 Dead Lifts
600m run
30 Dead Lifts
400m run
40 Dead Lifts

Record the time to complete.

Competition Standard (Rx+):

Masters 55+ (Rx):
Barbell: 95/65
Row same distance as Run

Scales:
Scale the run distance: 800m, 600m, 400m, 200m
Barbell: 115/85#, 95/65#, or lighter

Wednesday June 20, 2018

06/20/2018
Announcements!!
1. Forge Photo Challenge:
Submit your best fitness photo/video (working out, nutrition, recreation, etc.) By
June 30th
Submit by uploading photos to social media and using #forgefitnessphotochallenge
Person with the best photo/video gets a free MyZone Heart Rate Monitor!!

2. Bring a Friend Day - Saturday June 23rd

3. Family Bouldering Night! - Come learn basics of bouldering and enjoy some
complementary beverages from Good People. Bring the kids, there will be
plenty of activities for everyone. Thursday 6:30pm
Push Press (5x2)
Build to 80% of 1 RM, Perform 5 sets of 2 at that load.
Metcon (AMRAP - Reps)
4 Rounds
3:00 AMRAP
400m run
With remaining time after the run: Max Effort STO 75/55#
1:00 Rest

Record total number of STO reps.

Competition Standard (Rx+):
Barbell: 115/85#

Master 55+ (Rx):
500/400m row
Barbell: 65/45#

Scales:
Shorten the run distance accordingly: should have at least :30 for STO
Barbell: 65/45#, 45/35#

Tuesday June 19, 2018

06/19/2018
Announcements!!
1. Forge Photo Challenge:
Submit your best fitness photo/video (working out, nutrition, recreation, etc.) By
June 30th
Submit by uploading photos to social media and using #forgefitnessphotochallenge
Person with the best photo/video gets a free MyZone Heart Rate Monitor!!

2. Bring a Friend Day - Saturday June 23rd

3. Family Bouldering Night! - Come learn basics of bouldering and enjoy some
complementary beverages from Good People. Bring the kids, there will be
plenty of activities for everyone. Thursday 6:30pm
Metcon (AMRAP - Rounds)
27 Minute EMOM (9 Rounds)
Minute 1) 18/14 Calorie Row
Minute 2) 12 Box Jumps, 24/20"
Minute 3) 10 HSPU

Record number of rounds successfully completed.

Competition Standard (Rx+):
Minute 3) 10 HSPU + 20 Double Unders

Masters 55+ (Rx):
Minute 1) 15/12 Calorie Row
Minute 2) 12 Box Step Ups
Minute 3) 10 DB Push Press, 35/25#

Scales:
Scale # of Calories to finish within the minute
Box: 20/16" or step ups
Box HSPU, Pike Push Ups, DB Push Press

Monday June 18, 2018

06/18/2018
Announcements!!
1. Forge Photo Challenge:
Submit your best fitness photo/video (working out, nutrition, recreation, etc.) By
June 30th
Submit by uploading photos to social media and using #forgefitnessphotochallenge
Person with the best photo/video gets a free MyZone Heart Rate Monitor!!

2. Bring a Friend Day - Saturday June 23rd
Back Squat (10-8-6-4-2)
Work up to a heavy double. 10-8-6-4 should be a challenging.
Metcon (Time)
For Time:
5-4-3-2-1
Back Squats, 155/105#

25-20-15-10-5
KB Swings, 53/35#

250/200m row after each round

Perform 5 back squats, followed by 25 KB Swings and then a 250m row. Then 4 / 20 /250m, etc.

Record the time to complete.

Competition Standard (Rx+):
Barbell: 185/135#

Masters 55+ (Rx):
Barbell: 95/65#
KB: 35/26#

Scales:
Barbell: 135/95#, 115/85#, or lighter
KB: 35/26# or lighter

Saturday June 16, 2018

06/16/2018
Announcements!!
1. Forge Photo Challenge:
Submit your best fitness photo/video (working out, nutrition, recreation, etc.) By
June 30th
Submit by uploading photos to social media and using #forgefitnessphotochallenge
Person with the best photo/video gets a free MyZone Heart Rate Monitor!!

2. Bring a Friend Day - Saturday June 23rd
Metcon (Time)
Partner WOD!
For Time:
Buy In: 4 x 200m Partner Relay

30-20-10
HSPU
Medball Sit Ups, 20/14#
Front Squats, 135/95#
C2B Pull Ups
KB Swings, 70/53#

Cash Out: 4 x 200m Partner Relay

Record time to complete.

Scales:
Box HSPU, Pike Push Ups, DB Push Press
Barbell: 115/85#, 95/65#, or lighter
Pull Ups, Jumping Pull Ups, Ring Rows
KB: 53/35#, 35/26#, or lighter

Friday June 15, 2018

06/15/2018
Announcements!!
1. Forge Photo Challenge:
Submit your best fitness photo/video (working out, nutrition, recreation, etc.) By
June 30th
Submit by uploading photos to social media and using #forgefitnessphotochallenge
Person with the best photo/video gets a free MyZone Heart Rate Monitor!!

2. Bring a Friend Day - Saturday June 23rd
Snatch (1-1-1-1-1)
Take 15 Minutes to establish heavy load.
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Record time to complete.

Competition Standard (Rx+):

Masters 55+ (Rx):
Pull Ups
Barbell: 95/65#

Scales:
Barbell: 115/85#, 95/65#, or lighter
Bar MU, C2B, Pull Ups, Jumping Pull Ups

Thursday June 14, 2018

06/14/2018
Announcements!!
1. Forge Photo Challenge:
Submit your best fitness photo/video (working out, nutrition, recreation, etc.) By
June 30th
Submit by uploading photos to social media and using #forgefitnessphotochallenge
Person with the best photo/video gets a free MyZone Heart Rate Monitor!!

2. Bring a Friend Day - Saturday June 23rd
Metcon (Time)
4 RFT:
400m Run
20 KB Swings, 53/35#
20 Wall Balls, 20/14#

Record the time to complete.

Competition Standard (Rx+):

Masters 55+ (Rx):
500/400m Row
KB: 35/26#
WB: 14/10#

Scales:
KB: 35/26# or lighter
WB: 14/10#

Wednesday June 13, 2018

06/13/2018
Announcements!!
1. Forge Photo Challenge:
Submit your best fitness photo/video (working out, nutrition, recreation, etc.) By
June 30th
Submit by uploading photos to social media and using #forgefitnessphotochallenge
Person with the best photo/video gets a free MyZone Heart Rate Monitor!!

2. Bring a Friend Day - Saturday June 23rd
1 Hang Power Clean + 1 Power Clean + 1 Squat Clean
1 Hang Power Clean + 1 Power Clean + 1 Squat Clean
Work up to a heavy load.

10 Scorpions between each set.
Metcon (Time)
3 RFT:
10 Clean and Jerks, 135/95#
15 GHD Sit Ups
250/200m row

Record time to complete.

Competition Standard (Rx+):
Barbell: 155/105#
Weighted GHD Sit Ups, 20/14#

Masters 55+ (Rx):
95/65#
MB Sit Ups, 20/14#

Scales:
Barbell: 115/85#, 95/65#, or lighter
Decreased GHD Range of Motion, Med Ball Straight leg sit ups

Tuesday June 12, 2018

06/12/2018
Announcements!!
1. Forge Photo Challenge:
Submit your best fitness photo/video (working out, nutrition, recreation, etc.) By
June 30th
Submit by uploading photos to social media and using #forgefitnessphotochallenge
Person with the best photo/video gets a free MyZone Heart Rate Monitor!!

2. Bring a Friend Day - Saturday June 23rd
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Record number of rounds and reps completed.

Competition Standard (Rx+):

Masters 55+ (Rx):

Scales:
Jumping Pull Ups, Ring Rows
Push Ups from knees, Push Ups with hands on box

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