09/15/2016

CrossFit Forever Strong – CrossFit Gymnastics 10 Min to work on a weakness. (i.e. Double Unders,Hand Stands, Pistols, Muscle ups) Keep in mind M/U will be in tomorrows wod. Use this time to work on a skill! Metcon (Time) 4 Rounds For TIme RX 10 Deadlift 185/130 400m Run 10 burpees RX+ 10 Deadlift 225/155 400 m Run 10 Over the bar...

09/14/2016

CrossFit Forever Strong – CrossFit Power Snatch (3-3-2-2-1-1) 70%-75%-80% () Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click hereFemale=...

09/13/2016

CrossFit Forever Strong – CrossFit Back Squat (3×7 @70-75%) Metcon (AMRAP – Reps) (Fight Gone Bad Style) 1 Min Max Cal Assault Bike 1 Min Max Wall Ball 20/14 1 Min Max Pull ups 1 Min Max Sit-ups 1 Min Rest RX+ = Chest 2 BAR Pull Ups & GHD sit...

09/12/2016

CrossFit Forever Strong – CrossFit Clean + Front Squat + Jerk (3 sets of 3 reps ) 1 rep = 1 complex of Clean+Front Squat+Jerk Increase weight every new set. Start at 70% of Jerk. Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP RX 10 Power Cleans 95/65 8 Box Jumps 24/20 6 Push-ups RX+ 10 Power Cleans 135/95 8 Box Jumps 24/20 6...

9-11-2016

CrossFit Forever Strong – CrossFit Never Forgotten (Time) For Time: 237 Rope Climbs (15′)This workout is to honor the men and women we lost on September 11, 2001. The Twin Towers stood 1,776 feet above New York City, for a combined height of 3,552 feet, in this work out we will work as a team to climb that total height. (Max of 10 people per...