Author Archives: The Fort Crossfit

WOD 10/17/17

Tuesday 10/17/17
Warm Up
Z1 5 min Run, Row or Bike
Mobility as needed
A. For Time
50 BJSD at 24/20”
50 Pull Ups
50 KBS at 70/53
Rest 5 min
B. For Time
50 No Push Up Burpees
400m Suitcase Carry (70/53)
100 Mt Climbers
Rest 5 min
C. For Time
1K Row
50 DB Push Press

WOD 10/16/17

Monday 10/16/17

Warm Up
2 Rounds
30s Each Movement
Perfect Goblet Squats
Wall Sit
Wall Deadbugs
Ring Row/Pull Up
A. Wall Balls
30s Wall Balls
30s Rest
x 10
B. AMRAP 15
20 Goblet Walking Lunges (53/35)
3 Wall Walks
25 Abmat Sit Ups/GHDSU

WOD 10/15/17

Sunday 10/15/17
Warm Up
Z1 5 min Run, Row or Bike
Mobility as needed
3 Rounds For Time:
1000m Row
800m Run
50 Cal Bike
*score split times

WOD 10/14/17

Saturday 10/14/17
Warm Up
Z1 5 min Run, Row or Bike
10 Perfect Goblet Squats
Mobility as needed
A. 10 min to Establish a Heavy Set of the Following:
1 Strict Press
5 Push Press
B. 8 Rounds For Time of: 
5 Front Squats (135/95)
100m Run/250m Row/10 cal Bike
*Squat is from the floor

WOD 10/13/17

Friday 10/13/17
Warm Up
2 Rounds
30s Each Movement
Perfect Goblet Squats
Wall Sit
Deadbugs
Ring Row/Pull Up
A. Sumo Deadlift
5 x 5 Climbing. Rest 2 min
40s RKC Plank Before each set
B. For Time
40-30-20-10
KBS at 70/53
200m Suitcase Carry after each set

WOD 10/12/17

Thursday  10/12/17
Warm Up
Z1 5 min Run, Row or Bike
Mobility as needed
A. EMOM 10
1: 10 Goblet Lunges in Place (5 per leg) (Heavy)
2: 30s Ring Push Ups or Push Ups
B. AMRAP 15
2 Rope Climbs
10 Burpees
15 GHD Back Extensions
25 Cal Row/Bike OR 200m Run
30 Walking Lunges

WOD 10/11/17

Wednesday 10/11/17
Warm Up
2 Rounds
30s Each Movement
Perfect Goblet Squats
Wall Sit
Deadbugs
Ring Row/Pull Up
A. DB Z Press
5 x 6-8 at 20×1
Climbing. Beat last week.
Rest 90s between
B. Clean Complex
2 Power Cleans
2 Hang Power Cleans
2 Front Squats
5 Sets.
Climbing. Beat last Week
Rest 2 min
C. For Time
15-12-9-6-3
Power Clean (115/75)
Push Press (115/75)
100m Run/250m Row after each set of  Push Press

WOD 10/10/17

Tuesday 10/10/17
Warm Up
Z1 5 min Run, Row or Bike
Mobility as needed
A. For Time
50 BJSD at 24/20”
50 No Push Up Burpees to Target 6” above Max Reach
50 KBS at 53/35
Rest 5 min
B. For Time
50 Abmat Sit Ups
50 Cal Bike
50 Abmat Sit Ups
Rest 5 min
C. For Time
500m Row
30 DB Push Press
500m Row

WOD 10/9/17

Monday 10/9/17

Warm Up
2 Rounds
30s Each Movement
Perfect Air Squats
Wall Sit
Deadbugs
Ring Row/Pull Up
A. Wall Balls
30s Wall Balls
30s Rest
x 8
B. AMRAP 12
20 DB Overhead Walking Lunges (Right Side OH x 10 then Switch)
20 No Push Up Burpees
20 DB Power Snatch (10/side)
*Use 1 DB for whole work out

WOD 10/8/17

Sunday 10/8/17
Warm Up
Z1 5 min Run, Row or Bike
Mobility as needed
3 RFT
20 KB Front Rack Walking Lunges
20 Burpees Over the Rower
500m Row