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

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

Monday 08.28.17

Screen Shot 2017-08-27 at 12.24.12 PM

2018 Open Athletes

1. Stamina Conditioning

10 Minute EMOM:

Odd- 15 Wall Balls (20/14)

Even- 15 Burpees

-Rest 5 minutes

Then repeat 10 minute EMOM:

Odd- 15 Wall Balls (20/14)

Even- 15 Burpees

2. Core Conditioning

1 min Max V-ups

1 min max Arch-Ups

1 min max Russian Twists

-Rest as needed between sets

3. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara

Sunday 08.27.17

Screen Shot 2017-08-26 at 6.02.20 PM

2018 Open Athletes

1. Conditioning

12-9-6

Power Cleans (205/135)

Parallette Handstand Pushups

2. Double Under Conditioning

Double Under Program Week 1

*This is part of a 12 week double under development program

100 Double Unders

-Rest 3 mins

40 Double Unders

-Rest 3 mins

70 Double Unders

-Rest 3 mins

30 Double Unders

-Rest 3 mins

60 Double Unders

-Rest 3 mins

20 Double Unders

DONE!

3. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara