06/29/2016

CrossFit Forever Strong – CrossFit This Week Is De-Load Week. Testing Will Start Again After the 4th of July. Warm-up 400m run or 500m row PVC MOBILITY 10 good mornings 10 passthrough 10 windmill 10 Sampson Stretch 10 OH Squat 4 rounds not for time 10 jumping squats 10 push ups 20 double unders Metcon (Time) 5 Rounds 20 Front Squats 75/55 10 Weigthed ABMAT Sit ups 45/25 200m run RX+ 5 Rounds 20 Front Squats 95/65 10 GHD Sit Ups 200m run PISTOL PRACTICE (2 min Max Reps.) 5 mins of Pistol Practice. (If you can perform Pistols. 2 Mins Max...

06/28/2016

CrossFit Forever Strong – CrossFit This Is De-Load week. Testing Will Start Again After The 4th Of July. Warm-up 400m run or 500m row PVC MOBILITY 10 good mornings 10 passthrough 10 windmill 10 Sampson Stretch 10 OH Squat 4 rounds not for time 10 jumping squats 10 push ups 20 double unders Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereMuscle Ups can be bar if needed though it will not be RX. Female RX weight is 53lb KB. Scaled Will Do 6 Chest2Bar Pull...

06/27/2016

CrossFit Forever Strong – CrossFit Warm-up 400m run or 500m row PVC MOBILITY 10 good mornings 10 passthrough 10 windmill 10 Sampson Stretch 10 OH Squat 4 rounds not for time 10 jumping squats 10 push ups 20 double unders Metcon (Time) FOR TIME “Grace” BUY IN @115/85 then 21-15-9 Row (cal) Back Squat (at grace weight) Double Unders RX+ “Grace” BUY IN @135/95 then 21-15-9 Assault Bike (cal) Back Squat (at grace weight) Double UndersThis Is De-Load Week Testing will Start again after the 4th of...

6-25-2016

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 Throughs (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Metcon (Time) “Plates” 5 Rounds For Time 100m Farmers Carry 35/25 20 Alternating Overhead Lunges 35/25 20 Burpee To Plate 35/25 (Stack Both Plates) 20 Ground To Over Head 35/25All movements are done with the two plates at the prescribed weight of 35/25. Farmers carries will be carried by the outside of the plate, not the middle ring. Burpees will be preformed with both plates stacked on top of each...

6-24-2016

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 Throughs (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Power Clean (70% x 5, 80% x 3, 90% x 1-1-1) Warm up to 70% then begin complex OR Clean (70% x 5, 80% x 3, 90% x 1-1-1) Warm up to 70% then begin complex Metcon (Time) Rx For TIme: 12-10-8-6-4-2 Power Cleans 115/85 *5 Burpee Over Bar (After Ea. Set of Cleans) Rx+ 12-10-8-6-4-2 Power Cleans 135/95, 155/105 , 165/115 , 185/135 , 205/145 , 225/155 *5 Burpee Over Bar (After Ea. Set of Cleans)Rx+ Weight increases each round, you can squat clean if need...