7-25-2016

CrossFit Forever Strong – CrossFit Warm-up Row Warm-Up (No Measure) 500m row 10 air squats 10 toe touches 10 push ups 10 pvc pass through 10 good mornings 10 burpees 10 walking high kicks 2:00 Each leg couch stretch 2:00 Each leg pigeon pose Weightlifting Back Squat (5-5-5 @75%) Metcon Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups...

07/23/2016

CrossFit Forever Strong – CrossFit Warm-up 400m Run 50′ Burpee Broad Jump 50′ Worlds Greatest Walk 10 Inch Worms w/ Push-Ups 15 Air Squats 15 Kettlebell Swings 15 PVC Pass Throughs 10 Scorpion Stretch Joint Mobility Metcon (AMRAP – Rounds and Reps) In Teams of 2 15 Min AMRAP (400m RUN)- Partner 1 15 Wall Balls 10 Weighted Step ups 45/25 (20″) 5 Pull Ups (Partner 2) (When Partner 1 returns from their run, Switch with Partner 2 (pick up where they are in the AMRAP). Repeat for 15 Min. Score = total rounds as a...

07/22/2016

CrossFit Forever Strong – CrossFit Warm-up 400m Run 50′ Burpee Broad Jump 50′ Worlds Greatest Walk 10 Inch Worms w/ Push-Ups 15 Air Squats 15 Kettlebell Swings 15 PVC Pass Throughs 10 Scorpion Stretch Joint Mobility Snatch complex (4 x 2 (One rep is One Complex)) Power Snatch/Hang snatch/ OH SQUAT @70-75% of OHS Metcon (Time) 80 Double Unders 20 Hang Cleans 95/65 60 Double Unders 20 Push Press 95/65 40 Double Unders 20 Front Squats 95/65 20 Double...

07/21/2016

CrossFit Forever Strong – CrossFit Warm-up 400m Run 50′ Burpee Broad Jump 50′ Worlds Greatest Walk 10 Inch Worms w/ Push-Ups 15 Air Squats 15 Kettlebell Swings 15 PVC Pass Throughs 10 Scorpion Stretch Joint Mobility HANDSTAND WORK 10 min to WORK ON WALKING/HOLDS/PUSH UPS Metcon (Weight) 20 MIN EMOM EVEN= 3 Deadlift 225/155 ODD= 3 Chest 2 Bar + 3 Ring Dips RX+ EVEN= 3 Deadlift 315/220 ODD= 3 Muscle Ups Bar or...

07/20/2016

CrossFit Forever Strong – CrossFit Warm-up 400m Run 50′ Burpee Broad Jump 50′ Worlds Greatest Walk 10 Inch Worms w/ Push-Ups 15 Air Squats 15 Kettlebell Swings 15 PVC Pass Throughs 10 Scorpion Stretch Joint Mobility Front Squat (4-4-4-4) @75% Metcon (Time) 6 rounds 5 Squat Clean 135/95 10 Cal Row RX+ 6 rounds 5 Squat Clean 155/105 10 Cal Assault...