Wods

Friday August 17, 2018

08/17/2018
Announcements!!
1. Mayhem on the Mountain, August 18th and 19th
Sign up to volunteer or judge Saturday and Sunday.
We also need help with set up and tear down of the rig and equipment
Friday and Sunday afternoon.
You will get free shirt, meals, and drinks!

2. We will be in the new building starting Monday, August 20th!! The new address is 2301 Old Columbiana Road

3. August Video Challenge!!
Same Rules and Prize as the Photo Challenge. So post videos using #forgefitnessvideochallenge to have a chance to win a Heart Rate Monitor.
Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Thursday August 16, 2018

08/16/2018
Announcements!!
1. Mayhem on the Mountain, August 18th and 19th
Sign up to volunteer or judge Saturday and Sunday.
We also need help with set up and tear down of the rig and equipment
Friday and Sunday afternoon.
You will get free shirt, meals, and drinks!

2. We will be in the new building starting Monday, August 20th!! The new address is 2301 Old Columbiana Road

3. August Video Challenge!!
Same Rules and Prize as the Photo Challenge. So post videos using #forgefitnessvideochallenge to have a chance to win a Heart Rate Monitor.
Squat Clean (1-1-1-1-1)
Take 15-20 Minutes to Establish 1RM.
07/09/2018 Squat Clean Metcon (Time)
For Time:
18 Squat Cleans, 95/65#
2 Burpees
14 Squat Cleans, 135/95#
6 Burpees
10 Squat Cleans, 155/105#
10 Burpees
6 Squat Cleans, 185/135#
14 Burpees
2 Squat Cleans, 205/145#
18 Burpees

Record the time to complete.

Competition Standard (Rx+):
Barbell: 135/95#, 155/105#, 185/135#, 205/145#, 225/155#
Bar Facing Burpees

Masters 55+ (Rx):
Barbell: 45/35#, 75/55#, 95/65#, 115/85#, 135/95#

Scales:
Barbell: Start lighter then make 4 total jumps in weight

Wednesday August 15, 2018

08/15/2018
Announcements!!
1. Mayhem on the Mountain, August 18th and 19th
Sign up to volunteer or judge Saturday and Sunday.
We also need help with set up and tear down of the rig and equipment
Friday and Sunday afternoon.
You will get free shirt, meals, and drinks!

2. We will be in the new building starting Monday, August 20th!! The new address is 2301 Old Columbiana Road

3. August Video Challenge!!
Same Rules and Prize as the Photo Challenge. So post videos using #forgefitnessvideochallenge to have a chance to win a Heart Rate Monitor.
Metcon (Time)
5 RFT:
500/400m Row
12 Alternating DB Snatches, 50/35#
16 Walking Lunges
20 Russian Twists, 35/25#
*1 Burpee at the top of each minute

Record the time to complete.

Competition Standard (Rx+):
OH Walking Lunges
3 Burpees at the top of each minute

Masters 55+ (Rx):
MB: 14/10#
DB: 35/25#

Scales:
DB: 35/25#, 25/15#, or lighter
MB: 14/10#
Plate: 25/15# or lighter

Tuesday August 14, 2018

08/14/2018
Announcements!!
1. Mayhem on the Mountain, August 18th and 19th
Sign up to volunteer or judge Saturday and Sunday.
We also need help with set up and tear down of the rig and equipment
Friday and Sunday afternoon.
You will get free shirt, meals, and drinks!

2. We will be in the new building starting Monday, August 20th!! The new address is 2301 Old Columbiana Road

3. August Video Challenge!!
Same Rules and Prize as the Photo Challenge. So post videos using #forgefitnessvideochallenge to have a chance to win a Heart Rate Monitor.
Metcon (AMRAP - Rounds and Reps)
24 Minute AMRAP:
8 Pull Ups
12 Ring Dips
16 Sit Ups
200m Run

Record number of rounds and reps completed.

Competition Standard (Rx+):
C2B instead of Pull Ups
Wear 20/14# Vest

Masters 55+(Rx):
Ring Rows
Push Ups
250/200m Row

Scales:
Jumping Pull Ups, Ring Rows
Bench assisted Ring Dips, GHD dips, Push Ups

Monday August 13, 2018

08/13/2018
Announcements!!
1. Mayhem on the Mountain, August 18th and 19th
Sign up to volunteer or judge Saturday and Sunday.
We also need help with set up and tear down of the rig and equipment
Friday and Sunday afternoon.
You will get free shirt, meals, and drinks!

2. We will be in the new building starting Monday, August 20th!! The new address is
2301 Old Columbiana Road

3. August Video Challenge!!
Same Rules and Prize as the Photo Challenge. So post videos using #forgefitnessvideochallenge to have a chance to win a Heart Rate Monitor.
3 Position Power Clean (1-1-1-1-1)
Take 15-20 Minutes to establish heavy load.
Metcon (Time)
10!
Power Cleans, 115/85#
Push Ups
*30 Double Unders after each round

Record the time to complete.

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

Masters 55+ (Rx):
Barbell: 95/65#
45 Single Unders

Scales:
Barbell: 105/75#, 95/65#, or lighter
Pushups from the knees or hands on a bench
Fewer Double Unders, 2:1 Single Unders

Saturday August 11, 2018

08/11/2018
Saman (Time)
8 Rounds For Time:
13 Deadlifts, 185/125#
17 Wall Balls, 20/14#
400m Run

Record the time to complete.

Scales:
Barbell: 155/105#, 135/95#, or lighter
WB: 14/10#
Fewer # of Rounds

Friday August 10, 2018

08/10/2018
Announcements!!
1. Mayhem on the Mountain, August 18th and 19th
Sign up to volunteer or judge Saturday and Sunday.
We also need help with set up and tear down of the rig and equipment
Friday and Sunday afternoon.
You will get free shirt, meals, and drinks!

2. August 11th we will be performing "Saman" instead of the Partner WOD in
honor of the Thai Navy Seal, Saman Gunan, who gave his life during the
rescue of the Thai soccer team.

3. August Video Challenge!!
Same Rules and Prize as the Photo Challenge. So post videos using #forgefitnessvideochallenge to have a chance to win a Heart Rate Monitor.
2 Push Press + 1 Push Jerk + 1 Split Jerk (1-1-1-1-1)
Take 15 minutes to establish heavy load.
Metcon (Time)
For Time:
400m Run
20 Burpees
500/400m Row
20 T2B
400m Run
20 Front Rack Lunges, 53/35#
500m row
20 Goblet Squats, 53/35#

Record the time to complete.

Competition Standard (Rx+):

Masters 55+ (Rx):
KB: 35/26#
Hanging Knee Raises

Scales:
Kipping Straight Leg Swings, Hanging Knee Raises, V-Ups
KB: 35/26# or lighter

Thursday August 9, 2018

08/09/2018
Announcements!!
1. Mayhem on the Mountain, August 18th and 19th
Sign up to volunteer or judge Saturday and Sunday.
We also need help with set up and tear down of the rig and equipment
Friday and Sunday afternoon.
You will get free shirt, meals, and drinks!

2. August 11th we will be performing "Saman" instead of the Partner WOD in
honor of the Thai Navy Seal, Saman Gunan, who gave his life during the
rescue of the Thai soccer team.

3. August Video Challenge!!
Same Rules and Prize as the Photo Challenge. So post videos using #forgefitnessvideochallenge to have a chance to win a Heart Rate Monitor.
Metcon (AMRAP - Rounds)
25 Minute EMOM
Minute 1) 3-5 Muscle Ups
Minute 2) 200m Run
Minute 3) 12 Overhead Squats, 50/35#
Minute 4) 50-75 Double Unders
Minute 5) Rest

Record number of minutes successfully completed.

Competition Standard (Rx+):
No rest minute
24 Minute EMOM (6 Rounds)

Masters 55+ (Rx):
200/175m Row
2:1 Single Unders
DB: 35/25#
Pull Ups

Scales:
Bar Muscle Ups, C2B, Pull Ups
DB: 35/25# or lighter
Fewer # of Double Unders, 2:1 Single Unders

Wednesday August 8, 2018

08/08/2018
Announcements!!
1. Mayhem on the Mountain, August 18th and 19th
Sign up to volunteer or judge Saturday and Sunday.
We also need help with set up and tear down of the rig and equipment
Friday and Sunday afternoon.
You will get free shirt, meals, and drinks!

2. August 11th we will be performing "Saman" instead of the Partner WOD in
honor of the Thai Navy Seal, Saman Gunan, who gave his life during the
rescue of the Thai soccer team.

3. August Video Challenge!!
Same Rules and Prize as the Photo Challenge. So post videos using #forgefitnessvideochallenge to have a chance to win a Heart Rate Monitor.
Deadlift (1-1-1-1-1)
Take 15 minuntes to establish heavy load.
Metcon (Time)
5 RFT:
9 Deadlifts, 185/135#
12 HSPU
15 Medball Situps, 20/14#
12/9 Calories, Bike

Record the time to complete.

Competition Standard (Rx+):
Barbell: 225/155#
GHDs instead of MB situps

Masters 55+ (Rx):
Barbell: 155/105#
DB Push Press, 35/25#

Scales:
Barbell: 155/105#, 135/95#, or lighter
Box HSPU, Pike Push Ups, DB Press
MB: 14/10#

Tuesday August 7, 2018

08/07/2018
Announcements!!
1. Mayhem on the Mountain, August 18th and 19th
Sign up to volunteer or judge Saturday and Sunday.
We also need help with set up and tear down of the rig and equipment
Friday and Sunday afternoon.
You will get free shirt, meals, and drinks!

2. August 11th we will be performing "Saman" instead of the Partner WOD in
honor of the Thai Navy Seal, Saman Gunan, who gave his life during the
rescue of the Thai soccer team.

3. August Video Challenge!!
Same Rules and Prize as the Photo Challenge. So post videos using #forgefitnessvideochallenge to have a chance to win a Heart Rate Monitor.
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP:
500/400m Row
5 Burpee Box Jumps, 24/20"
20 KB Swings, 53/35#
5 Burpee Box Jumps, 24/20"

Record rounds and reps completed.

Every 100/80m counts as 1 Rep.

Competition Standard (Rx+):

Masters 55+ (Rx):
Burpee Step Ups
KB: 35/26#

Scales:
Box: 20/16" or step ups
KB: 35/26# or lighter

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