6-21-2016

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 Push Jerk (70% x 5, 80% x 3, 90% x 1-1-1) Warm up to 70% then begin complex OR Split Jerk (70% x 5, 80% x 3, 90% x 1-1-1) Warm up to 70% then begin complex Metcon (AMRAP – Rounds and Reps) Rx 12:00 AMRAP 20′ Seal Walk 12 Pull-ups 20′ Seal Walk 12 DB Shoulder To Overhead 45/30 Rx+ 12:00 AMRAP 20′ Handstand Walks 12 Pull-ups 20′ Handstand Walks 12 DB SH2O...

6-20-2016

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% x 5, 80% x 3, 90% x 1-1-1) Warm up to 70% then begin complex Metcon (AMRAP – Rounds and Reps) Rx 12:00 200 DUs/600 SUs buy in AMRAP of: 5 Toes 2 Bar (T2B) 10 Goblet Squats (Use DB) 15 Dumbbell Thrusters 45/30 Rx+ 12:00 250 DUs buy in AMRAP of: 5 MedBall GHD Sit-Ups 20/14 10 Pistols 15 KB Thrusters...

06/18/2016

CrossFit Forever Strong – CrossFit Metcon (Time) IN TEAMS OF 2 100 burpees 50 box jumps 24/20 100 burpees

06/17/2016

CrossFit Forever Strong – CrossFit Warm-up 400m run/500m row then 3 rounds Not For Time! 15 Air Squats 30 Double Unders (90 singles) PVC MOBILITY 10 OHS 10 Passthrough 10 Good Morning 10 WIndmill 10 Sampson Stretch Shoulder stretch 1 min each side MOBILITY- 2 min Ea. Leg Pigeon Pose 2 min Saddle pose (can be done with med ball) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycleswomens rx 95# OH SQUAT (4×5) 4 sets of 5 reps...

06/16/2016

CrossFit Forever Strong – CrossFit Warm-up 400m run/500m row then 3 rounds Not For Time! 15 Air Squats 30 Double Unders (90 singles) PVC MOBILITY 10 OHS 10 Passthrough 10 Good Morning 10 WIndmill 10 Sampson Stretch Shoulder stretch 1 min each side MOBILITY- 2 min Ea. Leg Pigeon Pose 2 min Saddle pose (can be done with med ball) Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click...