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Forged Fitness
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Train Beyond 'The Box'
Train Beyond 'The Box'

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WEDNESDAY'S WOD 12-9-15
AMRAP 20 minutes
10 Deadlifts (225/155)
10 Box jumps
10 Toe 2 Bar
10 Pushups
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Don't forget, we're hosting the #3WMTribute WOD. There's still time so donate today at threewisementribute.org and we’ll see you TOMORROW!
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The entire Forged Family would like to wish all of our competitors the best of luck at the Toro Cup and Festivus games this weekend. Were rooting for you!
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FRIDAY'S WOD 10-16-15
"Heavy DT"
12 Deadlifts 185/135
9 Hang Power Cleans
6 Push Jerks
5 Rounds
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WEDNESDAY'S WOD 10-14-15
Toes 2 Bar
Thrusters (125/85)
KB swings (55/40)
10-9-8-7-6-5-4-3-2-1 http://ow.ly/i/dHGer http://ow.ly/i/dHGjV http://ow.ly/i/dHGns
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TUESDAY'S WODs 10-13-15
Shoulder Press (3-3-3-3--80% of 1 Rep Max)
Then
8 sets of 100m sprints with them walking back.
1-3 should be 70-75%
4-5 should be around 80-90%
6-8 should be all out 100%


Non-Lifting Workout
Run 200
15 Push Press (95/65)
15 Back Squat
Run 400
15 Push Press
15 Back Squat
Run 200
15 Push Press
15 Back Squat
Run 400
15 Push Press
15 Back Squat
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MONDAY'S WOD 10-12-15
Metcon (Time)
30 Double Unders
15 Power Cleans (95/65)
7 Rounds
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SATURDAY'S SOS 10-10-15
Metcon (Time)
200 Meter Farmers Walk (55/40)
9 Thursters (115/75)
9 Lateral Hops (over, over = 1)
9 Tire Flips
9 Burpees
200 m farmers walk
15 Thursters
15 Lateral Hops
15 Tire Flips
15 Burpees
200 m farmers walk
21 Thursters
21 Lateral Hops
21 Tire Flips
21 Burpees
200 m farmers walk
15 Thursters
15 Lateral Hops
15 Tire Flips
15 Burpees
200 m farmers walk
9 Thursters
9 Lateral Hops
9 Tire Flips
9 Burpees
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