Tuesday 09.05.17

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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

Friday 09.01.17

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1. Conditioning

Complete as many reps as possible in 7 minutes following the rep scheme below:
Deadlift, 3 reps
3 Handstand Pushups
Deadlift, 6 reps
6 Handstand Pushups
Deadlift, 9 reps
9 Handstand Pushups
Deadlift, 12 reps
12 Handstand Pushups
Deadlift, 15 reps
15 Handstand Pushups
Deadlift, 18 reps
18 Handstand Pushups
Deadlift, 21 reps
21 Handstand Pushups….

Men use 225 lbs/Women use 155 lbs
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

2. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara

Wednesday 08.30.17

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2018 Open Athletes

1. Strength Conditioning

Every 5 minutes complete:

6 Unbroken Front Squats @ 70% of 1RM

2. Conditioning

50-40-30-20-10

Airdyne Calories

Ab-Mat Situps

3. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara

Tuesday 08.29.17

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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