Tuesday 09.05.17

21248276_523999744603872_5489696918370512414_o.jpg

1. Conditioning

10-9-8-7-6-5-4-3-2-1

Ring Muscle Ups

*10 D-ball cleans over shoulder at 100lbs between sets

 

2. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara

Monday 09.04.17

IMG_9891Monday 09.04.17

100-80-60-40-20
Air squats
Double Unders

#Crossfit #WhatsRichDoing #ForgedByFerrara #USA #Merica

Saturday 09.02.17


2018 Open Athletes

1. Conditioning

Partner WOD:

15 min amrap

20 cal bike

10 Power Cleans 135

Rest 5 mins

15 min amrap

20 cal Ski Erg

20 Pushups

Rest 5 mins

15 min amrap

30 yard sled push (4 plates)

15 bench 135

#Crossfit #ForgedByFerrara

Saturday 08.26.17

Screen Shot 2017-08-26 at 6.28.20 AM

2018 Open Athletes

1. Conditioning

AMRAP 25

Teams of 3:

10 D-Ball Reverse Lunges (100 lbs, 5 per side)

10 D-Ball Over Shoulder

20 Lateral Bag Hop Overs (two feet jump over at once)

200m run

-Next team member can begin when the person in front leaves for the run

2. Gymnastics Conditioning

10 sets of 3 unbroken bar muscle ups, rest as little as needed between sets

3. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara