• Tracks
  • CrossFit
  • Open Track - Sport of Fitness
  • Forest Fit
  • Forest Endurance
  • Forest Strength: Powerlifting
  • Forest Olympic Lifting
Sun Mon Tue Wed Thu Fri Sat

26

  • For Time [30 Minute Cap]: FT: Double Unders, AbMat Sit-ups, Push-up (hand release)s, 12 and more

27

  • Back Squat : 4 Rep Max
  • Zembiec
  • 2 RFQ: Single Arm Kettlebell Overhead Carries, Rows, Kettlebell Sumo Deadlift High-pulls and Walking Lunges
  • 3x 5 mins RemReps: Wall Balls, AbMat Sit-ups, Medicine Ball Burpees...

28

  • Push Press : 1x3
  • FT: 3x Deadlifts, AbMat Sit-ups and Push Press; Rows; 3x Deadlifts...
  • FT: 400 m; 3x Bumper Plate Ground-to-Overheads, Cross Body Mountain...
  • "Tabata" - Squat Jumps, Bicycle Crunches, Supermans and Alternating Spiderman + Reaches : 12 x 20 secs / 10 secs
  • Run : 600/200/500/200/200/200 m

29

  • Hang Snatch : 1 Rep Max
  • AMRAP 15 mins: Alternating Goblet Box Step-ups, Alternating Kettlebell Snatches, Toes-to-bars and Double Unders
  • 2 RFQ: Skater Jumps, V-ups, Assault Bike Calories and Hand To Elbow Planks
  • 20-15-10: Assault Bike Calories, Alternating Dumbbell Snatches and Hollow Body Rocks

30

  • Front Squat : 5-5-5
  • 5x AMRAP 3 mins: Front Squats, Box Jumps and Max Calories On Rowers
  • Every 4 mins for 20 mins: Double Dumbbell Deadlifts, Slam Balls, Dumbbell Front Rack Walking Lunges and Double Unders

31

  • Hang Clean & Jerk : 1 Rep Max
  • DT
  • Fun Friday Partner WOD!!! Chipper: Sandbag Bear Hug Squats, Partner Med Ball Burpee Chest Passes, Pull-ups and 16 more
  • Warm-Up (Run)
  • Run 1 Mile (race effort) Run 1 mi TT

Aug | 1

  • Row : 5x 500 m, rest 2 mins
  • FT: Strict Pull-ups, Box Jump Overs and Squats

2

  • 5 RFT: Burpee Over Dumbbells, Double Unders, Alternating Dumbbell Hang Clean & Jerks and Bar Muscle-ups

3

  • Hip Thrust : 10-10-10-10
  • Flow Workout FQ: 800 m, Deadlifts, Hang Power Cleans and 9 more
  • 3 RFQ: Various
  • WOD FT: Medicine Ball Cleans, Medball Plank Tucks, Wall Balls and 2 more

4

  • Back Squat : 5-5-5-5-5
  • "Jackie" ish FT: Rows, Thrusters and Pull-ups
  • Every 1 min for 8 mins: Double Dumbbell Deadlifts, Dumbbell Hang Squat Cleans, Dumbbell Front Rack Reverse Lunges and Dumbbell Thrusters
  • Chipper: 600 m, Tire Flips, Tire Jumps and 9 more

5

  • Reverse 3 Position Clean & Jerk : 1-1-1-1-1
  • Alt EMOM 15 mins: Strict Bar Muscle-ups, Power Clean & Jerks and High Box Jumps
  • 3 RFQ: Slam Ball Overhead Walking Lunges, Single Leg Opposite Toe Touches and Ball Slams
  • 21-15-9: Bike Calories, AbMat Sit-ups and Weighted Air Squats

6

  • 5 RFT: Farmers Carry Holds, Double Kettlebell Front Rack Holds and Double Kettlebell Overhead Holds
  • Jerry
  • Hill Sprint : 5x 40 m
  • 3 RFT: Burpee Double Db Deadlifts, 100 Meter Runs and Alternating Dumbbell Snatches

7

  • Part 1 21-15-9: Power Snatches and Ring Dips
  • Part 2 (On the 10:00) 21-15-9: Front Squats and Burpee (Bar Facing)s
  • Part 3 (On the 20:00) 21-15-9: Shoulder-to-Overheads and Chest-to-bar Pull-ups

8

  • Deadlift : 5-5-5
  • 3 RFT: 800 m, Toes-to-bars and Deadlifts

9

  • Barbell Supine Grip Bent Over Row 10-10-10
  • Every 10 minutes for 2 sets: Every 10 mins for 20 mins: Rows, Wall Balls, Strict Handstand Push-ups and 2 more

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