Weekly Training | 8/29/16 – 9/4/16

Announcements…

  1. Labor Day Weekend Schedule: Saturday 8/3 Open Gym 8-9am, Class at 9am. CLOSED Sunday 8/4 and Monday 8/5.
  2. The Fort RED shirt 2016. Let’s Remember Everyone Deployed and wear our new red shirts, especially on Fridays. Get yours during the flash sale now! The online store will be open until Sunday 8/28, 11:59pm.
    CLICK HERE to access the store and get your RED shirt
  3. O2X Loon Summit Challenge. Saturday October 1. Loon Mountain in Lincoln, NH. If you’re interested in registering, use coupon code “20LOON” and search for Team “The Fort CrossFit”, select the 10am race start time. You will receive 20% off your registration fee! This is a fun and challenging race through the woods and ski trails of Loon. Be ready to challenge yourself and have some fun.

Register and learn more HERE.

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WEEKLY TRAINING WODs

Monday
Warm Up
Z1 3 min
Monster Walks
Mobility as needed

A. Box Squat
5 x 5 

*No fails
*16 to 20” box
B. EMOM 21
1: 3 Wall Walks
2: 3 Muscle Ups*
3: 5-10-5 Shuttle Sprint
*Pull Ups, Negatives, Ring Rows x 3 Tough
C. Midline
Suitcase Carry
400m For Time (70/53)
*Switch hands as needed
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Tuesday
 
Warm Up
3-5 min Z1
Monster Walks
Barbell Warm Up
5 reps of each: DL, CL, FS, S2OH, BS, GM
A. Squat Clean & Split Jerk
1 Squat Clean
1 Front Squat
1 S2OH
*Build to a heavy set
B. 3 Sets
250m Row
5 DL (225/155)
10 Burpees over the Bar
*Go hard here
*Rest 3 min between Sets
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Wednesday
Warm Up
3 RNFT
200m Run
7 KBS
3-5 Pull Up/Ring Row
A. “Helen’s On The Clock”
4 x 5 Min Rounds
400m Run
21 KBS (53/35)
12 Pull Ups/Ring Rows
*Rest the remaining time
B. Midline
:30 sec Plank
:30 sec Side Bridge Right
:30 sec Side Bridge Left
:30 sec Rest
x 3
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Thursday
Make up a WOD you missed or take a recovery day.
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Friday 
Warm Up
Z1 3 min
PVC Dislocates x 10
PVC Around The World x 10
PVC OHS x 10
2 Sets
A1. Close Grip Bench Press (Pointer Finger on Smooth) x 5
A2. Ring Row x 10 

*Feet on box A2
5 Sets. Rest 2 min after A2.
B. “K.I.S.S.”
AMRAP 10
Goblet Squats (70/53) x 20
Burpees x 10
DU x 30
C. Midline
3 Sets

10 Good morning
10 Barbell Roll Outs
*Use a barbell and thick plates for roll out
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Saturday
“White”
5 Rounds For Time
3 Rope Climbs
10 Toes To Bar
21 Overhead Walking Lunges (45lbs)
400m Run
*In honor of US Army 1st LT Ashley White. KIA Afghanistan October 22, 2011
A great Saturday for a Hero WOD. Severin.

A great Saturday for a Hero WOD. Severin.

Weekly Training | 8/22/16 – 8/28/15

Announcements…
1. The Fort RED shirt 2016. Let’s Remember Everyone Deployed and wear our new red shirts, especially on Fridays. Get yours during the flash sale now! The online store will be open until Sunday 8/28, 11:59pm.
CLICK HERE to access the store and get your RED shirt

2. O2X Loon Summit Challenge. Saturday October 1. Loon Mountain in Lincoln, NH. If you’re interested in registering, use coupon code “20LOON” and search for Team “The Fort CrossFit”, select the 10am race start time. You will receive 20% off your registration fee! This is a fun and challenging race through the woods and ski trails of Loon. Be ready to challenge yourself and have some fun.
Register and learn more HERE.

3. THIS Friday 8/26. “Barbells, Beers and The Boys” from 6-8PM. Join us for a guys’ night. Bring your favorite beverage and have some fun!

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WEEKLY TRAINING

Monday 8/22

Warm Up

Review Box Squat
 
A. EMOM 10
Even: 3-5 Wall Walks
Odd: Upper Body Pulling. Choose 1 of the following.
2 Rope Climbs
3 Ring or Bar Muscle Ups
10 Pull Ups
3 Tough Negatives

B. Box Squat
5 x 5
*No fails
*16 to 20” box
*Please watch this video on box squat technique
https://www.youtube.com/watch?v=mjm3W3tQejM

C. Midline
Suitcase Carry
400m (70/53)
*Switch hands as needed
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Tuesday 8/23
 
Warm Up
5 Sn Grip DL
5 Muscle Snatch
5 OHS
5 Tall Snatch
 
A. 3 Position Snatch
1 Above the knee Snatch
1 Below the knee Snatch
1 Snatch from the Floor
*Power or Squat
B. Squat Clean & Split Jerk
1 Squat Clean
2 Split Jerks
*Build to a heavy set
C. 3 Sets at 95%
6 Burpees over the Bar
9 Hang Power Cleans
6 S2OH
*Use your DT weight
*Rest 2 min between
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Wednesday 8/24
Warm Up

2 Sets Each
200m Run
7 KBS at RX
3 Pull Up
2 CJ at RX
“Helen Meets Grace”
Partner WOD
10 Rounds Total
5 Rounds Each

400m Run
21 KBS
12 Pull Ups
6 CJ (135/93)
*1 Person Works at a time
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Thursday 8/25
Make up a workout you missed or recovery day.
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Friday 8/26
TONIGHT! “Barbells, Beers and The Boys” from 6-8PM

Warm Up
Monster Walk
Review Hip Hinge for DL and Good Morning

 
A1. Barbell Bench Press x 5
A2. Ring Row x 10 

*Feet on box A2
5 Sets. Rest 2 min after A2.
B. “Bazooka Joe”
For Time
10 Wall Walks
20 BJSD (30/24)
30 Deadlifts (225/155)
20 BJSD
10 Wall Walks
C. Midline
3 Sets

10 Good morning
10 Barbell Roll Outs
*Use a barbell and thick plates for roll out
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Saturday 8/27
“Severin”
For Time

50 Strict Pull Ups
100 Hand Release Push Ups
5K Run
*If you have a 20lb vest, wear it
*In Honor of US Army Green Beret Severin Summers KIA August 2 2009 Afghanistan
Congrats to Coach Joe and Cali for a great performance representing The Fort on Sunday!

Congrats to Coach Joe and Cali for a great performance representing The Fort on Sunday!

comp FJ