6-25-2016

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 Throughs (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Metcon (Time) “Plates” 5 Rounds For Time 100m Farmers Carry 35/25 20 Alternating Overhead Lunges 35/25 20 Burpee To Plate 35/25 (Stack Both Plates) 20 Ground To Over Head 35/25All movements are done with the two plates at the prescribed weight of 35/25. Farmers carries will be carried by the outside of the plate, not the middle ring. Burpees will be preformed with both plates stacked on top of each...

6-24-2016

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 Throughs (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Power Clean (70% x 5, 80% x 3, 90% x 1-1-1) Warm up to 70% then begin complex OR Clean (70% x 5, 80% x 3, 90% x 1-1-1) Warm up to 70% then begin complex Metcon (Time) Rx For TIme: 12-10-8-6-4-2 Power Cleans 115/85 *5 Burpee Over Bar (After Ea. Set of Cleans) Rx+ 12-10-8-6-4-2 Power Cleans 135/95, 155/105 , 165/115 , 185/135 , 205/145 , 225/155 *5 Burpee Over Bar (After Ea. Set of Cleans)Rx+ Weight increases each round, you can squat clean if need...

6-23-2016

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 Power Snatch (70% x 5, 80% x 3, 90% x 1-1-1) Warm up to 70% then begin complex OR Snatch (70% x 5, 80% x 3, 90% x 1-1-1) Warm up to 70% then begin complex Metcon (AMRAP – Rounds and Reps) Rx 8:00 AMRAP 2 Power Snatch 95/65 4 Hand Release Push-ups 6 Air Squats Rx+ 8:00 AMRAP 2 Power Snatch 115/85 4 Handstand Push-ups 6 Air...

6-22-2016

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 Throughs (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Front Squat (70% x 5, 80% x 3, 90% x 1-1-1) Warm up to 70% then begin complex Metcon (Time) Rx For Time: 800m Row 21 Deadlift 185/125 21 Wall Balls 20/14 600m Row 15 Deadlift 15 Wall Balls 400m Row 9 Deadlift 9 Wall Balls 200m Row Rx+ For TIme: 1 Mile Assault Bike 21 Deadlift 225/155 21 Wall Balls 20/14 .8 Mile AB 15 Deadlift 15 Wall Balls .5 Mile AB 9 Deadlift 9 Wall Balls .3 Mile...

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...