12/03/2016

CrossFit Forever Strong – CrossFit Metcon (Time) Teams of 3 25 cal Row 30 thrusters 95/65 10 rope climbs 50 cal Row 25 thrusters 95/65 8 rope climbs 75 cal row 20 thrusters 95/65 6 rope...

12-2-2016

CrossFit Forever Strong – CrossFit Power Clean (3 sets of 3 reps @85% (touch and go)) Metcon (AMRAP – Rounds and Reps) 15 Min Amrap 200 m run 9 shoulder to overhead 75/55 6 power cleans 75/55 3 ring dips RX+ 300 m row 9 shoulder to overhead 95/65 6 power cleans 95/65 3 muscle ups...

12/01/2016

CrossFit Forever Strong – CrossFit Warm-up ROM WOD Metcon (Time) 21-15-9 Wallballs Ground to OH w/plate 45/25 Burpees (on the plate)

11/30/2016

CrossFit Forever Strong – CrossFit Gymnastics Pistol Practice and Progressions 10 min Bear Complex (7 sets of 3 reps) Power Clean Front Squat Push Press Back Squat Second Push PressThis is not for time. 1 rep is 1 complex. The goal is to do each set unbroken. ( add weight each set. So a total of 7x. Your score is max weight...

11/29/2016

CrossFit Forever Strong – CrossFit Overhead Squat (1-1-1-1 @ 85%) work up to 85% Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP RX 4 HSPU 6 Pull ups 8 Russian KB Swings 53/35 RX+ 4 parelette HSPU 6 C2B pull ups 8 Russian KB Swings...