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

Tuesday 08.29.17

Screen Shot 2017-08-28 at 1.28.35 PM.pngย 

2018 Open Athletes

1. Conditioning

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 Calorie Row

10 Box Jumps (24/20)

From 3:00-6:00

2 rounds of:

12 Calorie Row

12 Box Jumps (24/20)

From 6:00-9:00

2 rounds of:

14 Calorie Row

14 Box Jumps (24/20)

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

2. Kettlebell Conditioning

10 Minute EMOM:

10 Kettlebell Swings at 70/53 lbs EMOM

3. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara