4-18-2016

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 (1RM) Establish your 1 Rep Max Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsOR Karen (Time) For Time: 150 Wall-Ball Shots, 20# /...

4-16-2016

CrossFit Forever Strong – CrossFit Run Warm-Up (No Measure) 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 (Time) Team Workout For Time: 50 Wall Balls 20/14 40 ABMAT SIt-ups 30 Hand Release Push-Ups 20 Box Jumps 24/20 10 Pull-Ups 400m Run (w/ Medicine Ball) 10 Pull-Ups 20 Box Jumps 24/20 30 Hand Release Push-Ups 40 ABMAT SIt-ups 50 Wall Balls 20/14 (Split work as needed, run together with 1 Med Ball, if more than 2 athletes to a team add reps to each movement EX: 3 person team does...

4-15-2016

CrossFit Forever Strong – CrossFit Run Warm-Up (No Measure) 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 Power Snatch (5-5-5-5 @ 55-65%) Working between 55 to 65% of 1RM Metcon (AMRAP – Rounds and Reps) Rx 15:00 AMRAP 10 Slam Balls 30/20 10 ABMAT Sit-Ups (w/ Slam Ball) 10 Alternating Ball Over Shoulder 400m Run (w/ Slam Ball) Rx+ 15:00 AMRAP 10 Slam Balls 50/30 10 ABMAT Sit-Ups (w/ Slam Ball) 10 Alternating Ball Over Shoulder 400m Run (w/ Slam...

4-14-2016

CrossFit Forever Strong – CrossFit Run Warm-Up (No Measure) 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 Split Jerk (5-5-5 @ 55-65%) Working between 55-65% Metcon (Time) Rx 50 Clean & Jerks @ 115/85 Every minute do 5 Wall Balls 20/14 Rx+ 50 Clean & Jerks @ 135/95 Every minute do 5 Wall Balls...

4-13-2016

CrossFit Forever Strong – CrossFit Run Warm-Up (No Measure) 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 Double-Unders 5 Minutes Practice Metcon (Calories) 20:00 Max Cal Row Rx+ 20:00 Max Cal Assault...