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Posted in CrossFit Dromana News | 2 Comments

WOD: Monday

12mins to complete: 3×4 Front Squat, 80%

20-16-12-8-4 reps for time of: (16min CAP)
Power Cleans, 60kg (40kg)
Burpee Box Jumps, 24″ (20″)

Rx’d + = 70kg (50kg)
Rx’d – = 50kg (35kg)

Post time to comments.

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WOD: Saturday

“Partner WOD”

AMRAP in 10mins of:
200m Farmers Carry, 2x24kg KB (2x16kg KB)
-Relay style (one person at a time)

Rest 1min

AMRAP in 10mins of:
30 Hang Power Cleans, 60kg (40kg)
30 Push Jerks, 60kg (40kg)
30 Burpees
-Break up the reps as you like

Rest 2mins

For time:
Both complete 400m OH Plate Carry, 20kg (15kg)

Post rounds and time to comments.

Posted in Rob Forte | 1 Comment

WOD: Friday- “Murph”

“Murph”

For time:
1600m Run
100 Pull-ups
200 Push-ups
300 Squats
1600m Run

OR

“Partner Murph”
-Both run
-Break up the reps as you like

Compare to: 26 Jan 2015

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1600m run. If you’ve got a twenty pound vest or body armor, wear it.

Posted in Rob Forte | 2 Comments

WOD: Thursday

12mins to complete: 3×5 Deadlift, 85%

10-9-8-7-6-5-4-3-2-1 reps for time of: (15min CAP)
Deadlift, 100kg (70kg)
2x Toes to Bar

Rx’d + = 120kg (85kg)
Rx’d – = 90kg (60kg)

Post time to comments.

Posted in Rob Forte | 2 Comments

WOD: Wednesday

In teams, complete for time:
1000m Row
100 Burpees
1000m Row
100 Box Jumps, 24” (20”)
1000m Row
100 Push Ups
1000m Row

-Break up the reps as you like, one person works at a time.

Post time to comments.

Posted in Rob Forte | 2 Comments

WOD: Tuesday- “Isabel”

15mins to find 3RM Touch & Go Snatch

“Isabel”

For time:
30 Snatches, 60kg (40kg)

Rx’d + = 70kg (50kg)
Rx’d – = 50kg (35kg)

Compare to: 10 Dec 2015

Post load & time to comments.

Posted in Rob Forte | 2 Comments

WOD: Monday

12mins to complete: 3×5 Back Squat, 85%

4 Rounds for time of: (20min CAP)
Run 400m
12 Thrusters, 50kg (35kg)
48 Double Unders
Rest 30sec

Rx’d + = 60kg (40kg)
Rx’d – = 40kg (30kg)

Post time to comments.

Posted in Rob Forte | 2 Comments

WOD: Saturday

“Partner WOD”

AMRAP in 5mins of:
2 Thrusters each, 45kg (30kg)
4 Thrusters each
6 Thrusters each
etc…

Rest 2mins

AMRAP in 10mins of:
60 Ring Rows
60 Sit Ups
60 Box Jumps, 24″ (20″)

Rest 2mins

For time:
50 Thrusters, 45kg (30kg)
70 Ring Dips

-Break up the reps as you like.

Post rounds & time to comments.

Posted in Rob Forte | 1 Comment

WOD: Friday- “Open Workout 13.1″

10mins to work up to a heavy single Snatch

“Open Workout 13.1″

Complete as many reps as possible in 17 minutes of:
40 Burpees to a 6″ target
30 Snatches, 35kg (20kg)
30 Burpees
30 Snatches, 62.5kg (35kg)
20 Burpees
30 Snatches, 75kg (45kg)
10 burpees
Snatch, as many reps as possible, 95kg (55kg)

Rx’d – = 45kg (30kg) no weight changes.

Compare to: 22 Feb 2016

Post load & reps to comments.

Posted in Rob Forte | 2 Comments

WOD: Thursday

12mins to complete: 3×3 Deadlift, 80%

Tabata 20m Shuttle Runs
Rest 1min
Tabata Kettlebell Swings, 24kg (16kg)
Rest 1min
Tabata Toes to Bar
Rest 1min
Tabata 20m Shuttle Runs

Rx’d + = 32kg (24kg)

Post total reps to comments.

Posted in Rob Forte | 2 Comments