Forging Elite Fitness

Hickory, North Carolina

Wednesday, July 23, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • row 2k

Class:

  • shoulder press 3x5+ 77%
  • run 400m
  • 30 ball slams
  • 30 oh lunges w ball
  • 30 box jumps
  • 30 t2b
  • run 400
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Tuesday, July 22, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • 30-20-10
  • wall balls
  • kbs
  • rest 2mins
  • amrap burpees for 3 mins
  • subtract 10sec for burpee

Class:


Post results 
  • row 1k
  • 10 power cleans 155/115
  • run 800m
  • 10 box jumps 30/24
  • row 1k
  • 10 ohs 135/95
  • run 800m
 comments.

Monday, July 21, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • row 1k
  • 10 power cleans 155/115
  • run 800m
  • 10 box jumps 30/24
  • row 1k
  • 10 ohs 135/95
  • run 800m

Class:

  • sqt 3x5 + 5lbs 77%
  • 30-20-10
  • wall balls
  • kbs
  • rest 2min
  • amrap burpees in 3mins
  • take 10 sec off time for evey burpee
Post results to comments.

Friday, July 18, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • " barbara"
  • 5 rnds
  • 20 pull ups
  • 30 push ups
  • 40 sit ups
  • 50 sqts
  • dl 3x5+ 75%
  • run 800m
  • 50 kbs
  • 50 dl 95/65
  • 50 weighted lunges
  • run 800m
Post results to comments.

Thursday, July 17, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • run 800m
  • 50 kbs 
  • 50 dl 95/65
  • 50 ohs 95/65
  • run 800m

Class:

  • " barbara"
  • 5 rnds
  • 20 pull ups
  • 30 push ups
  • 40 sit ups
  • 50 sqts
Post results to comments.

Wednesday, July 16, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • 10-1
  • wall ball
  • pull up
  • push press 115/75

Class:

  • shoulder press 3x5+ 75%
  • 5 rnds
  •  10 bar facing burpees
  • 10 power snatches 95/65
  • 10 weighted lunges
Post results to comments.

Tuesday, July 15, 2014

CrossFit Hickory Workout of the Day

Open Gym WOD:

  • 21-15-9-6-3
  • thrusters 95/65
  • burpee broad jump
  • pull ups
  • 12 min amrap 
  • 8 dl 225/155
  • 12 box jumps
  • run 200
Post results to comments.
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