Forging Elite Fitness

Hickory, North Carolina

Friday, December 19, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • fran

Class:

  • dl warm 3x5 45/50/55%
  • working sets 3x5+ 65/75/85%
  • 50 wtd lunges 25 ea leg
  • 50 weighted step up 25 ea leg
  • run 800m


Post results to comments.

Thursday, December 18, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • 50 wtd lunges 25 ea leg
  • 50 weighted step up 25 ea leg
  • run 800m

Class:

  • fran
  • 21-15-9
  • thrusters
  • pull ups
Post results to comments.

Wednesday, December 17, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • 3 rnds
  • row 500
  • 20 burpees
  • run 400

Class:

  • shoulder press warm up 3x5 45 % 50% 55%
  • working sets 3x5+ 65% 75% 85%
  • working off of 90% of your 1 rep max
  • 10 min ascending ladder
  • 2 wall balls
  • 2 pull ups
  • 4
  • 4
  • 6
  • 6
Post results to comments.

Tuesday, December 16, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • 3rnds
  • row 500m
  • 15 dl bdy wt
  • 21 box jumps

Class:

  • run 400m
  • 30 kbs 52/35
  • run 400
  • 30 ball slam 30/20
  • run 400
Post results to comments.

Monday, December 15, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • run 400
  • 30 kbs 52/35
  • run 400m
  • 30 ball slms 30/20
  • run 400m 

Class:

  • squat warm up 1x5 45% 1x5 50% 1x5 55%
  • working off 90% of you 1rep max
  • 1st working set 1x5 65%
  • 2nd working set 1x5 75%
  • 3rd working set 1x5+ 85% amrap this
  • 3rnds
  • row 500m
  • 15 dl bdywt
  • 21 box jumps 24/20
Post results to comments.

Friday, December 12, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • 21-15-9
  • dl 225/135
  • burpee

Class:

  • dl 3x5
  • jackie
  • row 1k
  • 50 thrusters 45/35
  • 30 pull ups
Post results to comments.

Thursday, December 11, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • jackie
  • row 1k
  • 50 thrusters 45/35
  • 30 pull ups

Class:

  • 21-15-9
  • dl 225/135
  • burpee
Post results to comments.
RSS Feed Find us on Facebook Follow me! YouTube Channel