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Smooth as Tennessee Whiskey

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“I believe that anyone can conquer fear by doing things he fears to do,
provided he keeps doing them until he gets a record of successful
experiences behind him.” – Eleanor Roosevelt

Death by Burpees

Min 1- 1 burpee

Min 2- 2 burpees

Min 3- 3 burpees

Min 4- 4 burpees

etc….each minute burpees go up by 1 until can cannot complete in the given minute.

Can anyone finish the round of 20?

#ForgedByFerrara

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Dancing in the Dark

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“I learned inspiration does not come like a bolt, nor is it kinetic, energetic,
striving, but it comes to us slowly and quietly and all the time, though we
must regularly and every day give it a little chance to start flowing, prime
it with a little solitude and idleness.” – Brenda Ueland

In a 2:30 window:

Complete 10 Dball over shoulder 100 lbs, then max pistols in remaining time.

Continue/repeat 2:30 window until you accumulate 100 pistols.

#ForgedByFerrara

*Time to beat- 9:29

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Summertime Sadness

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“Enjoy the successes that you have, and don’t be too hard on yourself when you don’t do well. Too many times we beat up on ourselves.
Just relax and enjoy it. You’ll do better.” – Patty Sheehan

4 Rounds for time:

100 Double Unders

25 Hand Release Pushups

#ForgedByFerrara

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Mercy

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“God grant me the serenity
To accept the things I cannot change;
Courage to change the things I can;
And wisdom to know the difference.

Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
As it is, not as I would have it;
Trusting that He will make all things right
If I surrender to His Will;
So that I may be reasonably happy in this life
And supremely happy with Him
Forever and ever in the next.
Amen.”

-The Serenity Prayer

Buy in: 5 Rope Climbs 15 ft

Then 10 rounds:

35 Double Unders

9 Handstand Pushups

Buy out: 5 Rope Climbs 15 ft

#ForgedByFerrara

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Aerobic Capacity Row

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“The stronger the wind, the stronger the tree.” -Anonymous

5000m row @ 2K pace plus :20-:23 seconds

Rest 8 minutes

5000m row @ 2K pace plus :20-:23 seconds

Back to long and slow this week. For example, if my 500m pace for a 2k is 1:40 I would hold 2:00-2:03 500m pace for this workout. I’m excited to see the results at the end of the program.

#ForgedByFerrara

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I See You

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“I exercise because the victories I achieve in the gym translate to all aspects of my life.” – Anonymous

5 Rounds:

30 Dumbbell Snatches 50 lbs

15 Burpee Box Jump Overs

-Rest 3 minutes between rounds

#ForgedByFerrara

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Jump Around

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“Something which we think is impossible now will not be impossible in another decade.” -Constance Baker Motley, First Black American Woman Federal Judge

Deck of Cards-Double Unders

Get a deck of cards and every card you flip over, perform that many double unders. Continue until you complete the entire deck of cards.

A=14

K=13

Q=12

J=11

10=10

9=9

8=8

7=7

6=6

5=5

4=4

3=3

2=2

This is 416 Double Unders in total.

#ForgedByFerrara

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Aerobic Capacity Row

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“The important thing is not to stop questioning.” -Albert Einstein

16 Sets of 75m Sprints at Max Effort. Rest as needed between sets to keep the intensity super high!

Last week was long and slow, this week is short and fast. I’m excited to see the results at the end of the program.

#ForgedByFerrara

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Jack

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“The biggest mistake people make in life is not trying to make a living
at doing what they most enjoy.” – Malcomb S. Forbes

Jack

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

#ForgedByFerrara

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Ho Hey

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“Build your workouts around movements that have some obvious,
commonplace analog in nature. If your movements are never seen
outside of the gym they are probably marginally productive, if not dangerous.”
-Greg Glassman

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

#ForgedByFerrara

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Sasquatch

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“The conciousness of self is the greatest hindrance to the proper
execution of all physical action.” – Bruce Lee

With a 20:00 Time Cap

60 Clean and Jerks for Time
Every 4:00 (including the start), complete:
15/12 Calorie Row
10 Toes to Bar

Weight climbs every 20 repetitions.
Weight #1 – 95/65
Weight #2 – 135/95
Weight #3 – 185/135

*Workout is from CompTrain, this is the individual version but they have a team version on their website.

#ForgedByFerrara

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Aerobic Capacity Run

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“I’ve had smarter people around me all my life, but I haven’t run into one yet that
can outwork me. And if they can’t outwork you, then smarts aren’t going to do
them much good. That’s just the way it is. And if you believe that and live by it,
you’d be surprised at how much fun you can have.” – Woody Hayes
4x (3x400m) at 5k pace w/ 30sec rest, 5min b/t sets
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace

Rest for 00:05:00

Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace

Rest for 00:05:00

Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace

Rest for 00:05:00

Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace

Finished

#ForgedByFerrara

*I use this watch for all of my running, swimming, biking and rowing workouts ^ It is amazing.

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14.3

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“Significantly improve your 400 meter run, two thousand meter row, squat,
dead, bench, pull-up, and dip. Now you are a more formidable being.”
– Greg Glassman

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

#ForgedByFerrara

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Ophelia

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“Failure is only the opportunity to more intelligently begin again.” -Henry Ford

Barbell Cycling

12 Min EMOM- 5 Unbroken Touch and Go Clean and Jerks 135 lbs

Then from finish of EMOM until 16 minute mark, work to a heavy power clean and jerk with perfect form!

#ForgedByFerrara

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Aerobic Capacity Row

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“Words of encouragement fan the spark of genius into the flame of achievement.”
-Wilfred A. Peterson

Row 10k @ :25-:30 slower than your 2k pace.

*This is a paced 10k row. For example, my 2k is approximately 6:40 which translates to a 1:40/500m pace. For this row I would hold a 2:05-2:10/500m pace for the 10k.

#ForgedByFerrara

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Stubborn Love

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Be more concerned with your character than with your reputation. Your character is what you really are while your reputation is merely what others think you are.” -John Wooden

Sprint/Threshold Training

In a 4 minute window:

15 TTB

20 Cal Row

then Max One Arm Dumbbell Thrusters 50 lbs (switching after 5 reps)

-4 Min Rest

In a 4 minute window:

20 Cal Row

20 One Arm Dumbbell Thrusters 50 lbs (switching after 5 reps)

then max TTB

-4 Min Rest

In a 4 minute window:

20 One Arm Dumbbell Thrusters 50 lbs (switching after 5 reps)

15 TTB

then Max Cal Row

*Congrats to the GOAT, Rich Froning, and Crossfit Mayhem Freedom, Mat Fraser and Tia Toomey

#ForgedByFerrara #CrossfitGames

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Remind Me To Forget

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“Success is peace of mind that is the direct result of self-satisfaction in knowing you did your best to become the best that you are capable of becoming.” -John Wooden

4 Rounds:

30 Cal Bike

30 Box Jump Overs 24″ (do not touch box, jump over the whole box)

-Rest 5 mins between rounds

#ForgedByFerrara

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La La Land

“Hard work pays off.” -Mathew Fraser

Part 1-WOD

15-12-9

Hang Squat Cleans 155lbs

Strict HSPU

Part 2-Row Conditioning

20 sets of 100m @ target 2k pace with :30 rest between sets

For example, if my goal is a 6:40 2k then I would hold a 1:40/500m pace on the 100m sets

*My sister Cat Ferrara aka “FitBitKit” crushing the row ^

#ForgedByFerrara

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Serenity

God grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.

Every 4 minutes for as long as possible complete:

From 0:00-4:00

2 rounds of:

10 Deadlifts 185 lbs

10 Burpees over bar

From 4:00-8:00

2 rounds of:

12 Deadlifts 185 lbs

12 Burpees over bar

From 8:00-12:00

2 rounds of:

14 Deadlifts 185 lbs

14 Burpees over bar

Etc., following same pattern until you fail to complete both rounds

#ForgedByFerrara

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Midland

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“Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure…than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.” -Theodore Roosevelt

Death by 3 Air Squats every minute on the minute:

Min 1- 3 Air Squats

Min 2- 6 Air Squats

Min 3- 9 Air Squats

Min 4- 12 Air Squats

Etc… air squats go up by 3 every minute until you cannot complete the amount of air squats in the given minute.

*Score to beat- Connor DeVoe of Midland, Texas (303 reps, 30 reps on the round of 42)

#ForgedByFerrara

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REM

“Even the strongest have their moments of fatigue.” -Friedrich Nietzsche

Partner WOD

5 Sets, alternate after one full round:

15 Cal Assault Bike

10 Burpees

All out sprint, goal is under a minute each round. Partner 1 completes full round then partner 2 completes full round, repeat for 5 rounds total.

#ForgedByFerrara

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Doppio

“If you believe in yourself, have dedication and pride and never quit, you’ll be a winner. The price of victory is high, but so are the rewards.” -Paul Bryant

Alternating Tabata x 8 Minutes:

Push Jerks 115 lbs

Toes to Bar

Intervals alternate back and forth. 20 seconds of Push Jerks, 10 seconds of rest. 20 seconds of Toes to Bar, 10 seconds of rest. Repeat for 16 sets in total, 8 rounds of each.

#ForgedByFerrara

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Without You

“There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide.” -Rolf Arands

Row 30 Minutes of max meters*

*Perform 10×15 sec fast surges and 10×7 sec max effort sprints within the 30 minute aerobic threshold row.

-Overall pace should be :25-:30 slower per 500m than your 2k PR pace. For example if you row a 1:40/500m 2k pace then you should strive to hold 2:05-2:10 pace for this workout (not counting the fast surges or sprints)

#ForgedByFerrara

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Moscow Mule

“You have to go into the jungle, find the lion, and spit in his face…then shoot him. You guys are not good enough to win on talent alone…you have to want it.” -Herbie Brooks

20 Min Amrap:

*500m Ski Erg

*10 Dumbbell Hang Clean and Jerks (50 lbs)

(*Increase Ski Erg by 100m every round and increase Dumbbell Hang Clean and Jerks by 2 every round)

-Alternate hands half way through each set of dumbbell

Round 1- 500m, 10

Round 2- 600m, 12

Round 3- 700m, 14

Etc…

#ForgedByFerrara

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Endure

“One shouldn’t be afraid to lose; this is sport. One day you win; another day you lose. Of course, everyone wants to be the best. This is normal. This is what sport is about. This is why I love it.” -Olympic Gold Medallist Oskana Baiul

50 Double Unders

21 Kettlebell Swings @ 70 lbs

50 Double Unders

18 Kettlebell Swings @ 70 lbs

50 Double Unders

15 Kettlebell Swings @ 70 lbs

50 Double Unders

12 Kettlebell Swings @ 70 lbs

50 Double Unders

9 Kettlebell Swings @ 70 lbs

50 Double Unders

6 Kettlebell Swings @ 70 lbs

50 Double Unders

3 Kettlebell Swings @ 70 lbs

50 Double Unders

#ForgedByFerrara

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Gino

“The quality of a person’s life is in direct proportion to their commitment to excellence.” -Vince Lombardi

Partner WOD

5 rounds for time:

200m run

15 GHD Situps

15 HSPU

Partner 1 completes run while partner 2 rests, then partner 2 completes the run while partner 1 rests

Then partner 1 completes GHD situps while partner 2 rests, then partner 2 completes GHD situps while partner 1 rests

Then partner 1 completes HSPU while partner 2 rests, then partner 2 completes HSPU while partner 1 rests

#ForgedByFerrara

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Fall Apart

“Things may come to those who wait, but only the things left by those who hustle.” -Abe Lincoln

Go to a football field then complete:

50 lbs db snatches for HALF the reps of the 10,20,30,40,50,40,30,20,10 yard line

So 5,10,15,20,25,20,15,10,5 db snatch at each of the above yard line marks

After each set shuttle sprint back to the beginning endzone back to the dumbbell and move the dumbbell forward in a one-arm overhead position until next 10 yard line and repeat same process until you complete the entire football field

For example, at the start:

5 db snatch, 20 yard shuttle-10 there and back (@10 yard line)

10 db snatch, 40 yard suttle-20 there and back (@20 yard line)

Etc….. until last set is

5 db snatch, 200 yard shuttle (completed at opposite endzone from where you started)

#ForgedByFerrara

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Wake Me Up

“Superficial goals lead to superficial results.” -Attila the Hun

As fast as possible:

On the 0:00

20 cal bike erg

10 sandbag cleans 150

On the 6:00

10 sandbag cleans 150

20 cal bike erg

On the 12:00

20 cal bike erg

10 sandbag cleans 150

On the 18:00

10 sandbag cleans 150

20 cal bike erg

#ForgedByFerrara

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Salty Whiskers

“To exercise at or near capacity is the best way I know of reaching a true introspective state. If you do it right, it can open all kinds of inner doors.” -Al Oerter – 4 Time Olympic Gold Medalist in Discus

4 rounds for time:

800m run

20 yard Handstand walk

#ForgedByFerrara

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Cold Blooded

“Bodily exercise, when compulsory, does no harm to the body; but knowledge which is acquired under compulsion obtains no hold on the mind.” -Plato

100 Double Unders

10 Parallette HSPU

– Rest 100 seconds

90 Double Unders

9 Parallette HSPU

-Rest 90 Seconds

80 Double Unders

8 Parallette HSPU

-Rest 80 Seconds

70 Double Unders

7 Parallette HSPU

-Rest 70 Seconds

60 Double Unders

6 Parallette HSPU

-Rest 60 Seconds

50 Double Unders

5 Parallette HSPU

-Rest 50 Seconds

40 Double Unders

4 Parallette HSPU

-Rest 40 Seconds

30 Double Unders

3 Parallette HSPU

-Rest 30 Seconds

20 Double Unders

2 Parallette HSPU

-Rest 20 Seconds

10 Double Unders

1 Parallette HSPU

#ForgedByFerrara

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Love Lies

“Let us not be content to wait and see what will happen, but give us the determination to make the right things happen.” -Peter Marshall

For time:

10 Clean and Jerks 135 lbs

10 cal row

9 Clean and Jerks 135 lbs

10 cal row

8 Clean and Jerks 135 lbs

10 cal row

7 Clean and Jerks 135 lbs

10 cal row

6 Clean and Jerks 135 lbs

10 cal row

5 Clean and Jerks 135 lbs

10 cal row

4 Clean and Jerks 135 lbs

10 cal row

3 Clean and Jerks 135 lbs

10 cal row

2 Clean and Jerks 135 lbs

10 cal row

1 Clean and Jerk 135 lbs

10 cal row

#ForgedByFerrara #ForgedNotBroken