4-26-2016

CrossFit Forever Strong – CrossFit 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 Pull-ups (Max Unbroken) OR Muscle-ups (Max Unbroken) As many unbroken MUs as possible 5k Row (Time) Max Effort 5k...

4-25-2016

CrossFit Forever Strong – CrossFit 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 Power Clean (1RM) Establish 1 Rep Max OR Clean (1RM) Establish 1 Rep Max Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsOR Grace (Time) For Time: 30 Clean and Jerks, 135# /...

4-23-2016

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 Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.To learn more about Griff click...

4-22-2016

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 Deadlift (1RM) Establish 1 Rep Max Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsOR Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps,...

4-21-2016

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 Max Height Box Jump (Distance) Max Height Box Jump Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsOR Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# /...