5-24-2016

CrossFit Forever Strong – CrossFit Jump Rope Warm-Up (No Measure) 3:00 Jump Rope (Double or Single Unders) 50 Foot Alternating Lunges 60 Second Pidgeon Pose (Each Leg) 60 Second Olympic Wall Sit 15 Overhead Squats (PVC Pipe) 20 Pass Throughd (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Back Squat (70%x5, 80%x3, 90%x1-1-1) Warm up to 70% then start the complex Metcon (Time) Rx 3 Rounds For Time 21 Kettlebell Swings 53/35 15 Burpees 9 Thrusters 115/85 Rx+ 3 RFT 21 Cal Row 15 Burpee Over Rower 9 Thrusters...

5-23-2016

CrossFit Forever Strong – CrossFit Jump Rope Warm-Up (No Measure) 3:00 Jump Rope (Double or Single Unders) 50 Foot Alternating Lunges 60 Second Pidgeon Pose (Each Leg) 60 Second Olympic Wall Sit 15 Overhead Squats (PVC Pipe) 20 Pass Throughd (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Power Clean (Build to heavy PC) This is not considered a 1RM, just working to a heavy load. OR Clean (Build to heavy Clean) This is not considered a 1RM, just working to a heavy load. Metcon (Time) Rx 4 Rounds For TIme 5 Power Cleans 135/95 10 Double Unders/30 Singles 15 Med Ball Sit-Ups 20/14 (Preform sit-up with med ball in hands, touch behind head and feet) Rx+ 4 RFT 5 Power Cleans 135/95 *(Clean As Needed) 10 DUs 15 GHDs *Each round increase weight, 135/95, 155/115, 185/135,...

Barbells & Breakfast

CrossFit Forever Strong – CrossFit Metcon (Time) Teams of 2 100 Sit-ups 75 Wall Balls 20/14 50 Back Squats 95/65 25 Over the Bar Burpees 100m Buddy Carry 25 OTB Burpees 50 Back Squats 75 Wall Balls 100...

05/20/2016

CrossFit Forever Strong – CrossFit Warm-up 400m run 10 High Kicks 10 Burpee Broad Jump 10 Air Squats 10 PVC Passthrough 10 PVC windmill 10 PVC good morning 10 PVC OH Squats 3 position power snatch (3-3-3-3) Ground/Hang/Hi Hang @65% Metcon (AMRAP – Reps) *Workout is not for time. Round is done when KB touches the ground. Score= total kb swings from all 4 rounds. 4 rounds 500m row Max Rep Kettle Bell Swing (53/35) RX+ 500m row Max Rep Kettle Bell Swing...

05/19/2016

CrossFit Forever Strong – CrossFit Warm-up 400m run 10 High Kicks 10 Burpee Broad Jump 10 Air Squats 10 PVC Passthrough 10 PVC windmill 10 PVC good morning 10 PVC OH Squats Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP 3 front squats 185/125 4 box jumps 24/20 5 handstand push ups RX+ 3 front squats 205/145 4 box jumps 30/24 5 strict...