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

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

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.

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

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

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