8-13-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Throughs (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Metcon Metcon (Calories) 20:00 Partner AMRAP Max Cal Row 20 GHD 20 SDHP 70/53 (Kettlebell) One partner rows while other completes 20 GHD + 20 SDHP, then partners switch positions. Score = Total Cal...

8-12-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Throughs (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Weightlifting Power Clean (2-2-2-2-2-2 @ 85%) OR Clean (2-2-2-2-2-2 @ 85%) Metcon Metcon (Time) Rx 4 Rounds For Time 5 Hang Cleans @ 135/95 10 Pull-ups 400m Run Rx+ 4 RFT 5 Hang Cleans @ 155/105 10 C2B Pull-ups 400m...

8-11-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Throughs (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Weightlifting Power Snatch (2-2-2-2-2-2 @ 85%) OR Snatch (2-2-2-2-2-2 @ 85%) Metcon Metcon (Time) Rx 10-9-8-7-6-5-4-3-2-1 Power Snatch 95/75 10-15-20-25-30-35-40-45-50 Double Unders Rx+ 10-9-8-7-6-5-4-3-2-1 Power Snatch 115/95 10-20-30-40-50-60-70-80-100 Double...

8-10-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Throughs (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Weightlifting Front Squat (2-2-2-2-2-2 @ 85%) Metcon Metcon (Time) Rx 50 Cal Row Buy-In: 21-15-9 Front Squats 135/95 Box Jumps 24/20 Rx+ 50 Cal Assault Bike Buy-In: 21-15-9 Front Squats 155/105 Box Jumps Overs...

8-9-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Throughs (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Weightlifting Push Press (2-2-2-2-2-2 @ 85%) Metcon Metcon (AMRAP – Rounds and Reps) Rx 12:00 AMRAP 10 Shoulder To Overhead 115/80 25′ Seal Walk 10 Wall Balls 20/14 25′ Seal Walk Rx+ 12:00 AMRAP 10 S2OH 135/95 25′ Handstand Walk 10 Wall Balls 20/14 25′ Handstand...