4-29-2016

CrossFit Forever Strong – CrossFit Row Warm-Up (No Measure) 500m row 10 air squats 10 toe touches 10 push ups 10 pvc pass through 10 good mornings 10 burpees 10 walking high kicks 2:00 Each leg couch stretch 2:00 Each leg pigeon pose Front Squat (1 Rep Max) Or Overhead Squat (1RM) Establish 1 Rep Max Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Or DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click...

04/28/2016

CrossFit Forever Strong – CrossFit Row Warm-Up (No Measure) 500m row 10 air squats 10 toe touches 10 push ups 10 pvc pass through 10 good mornings 10 burpees 10 walking high kicks 2:00 Each leg couch stretch 2:00 Each leg pigeon pose Handstand Push-ups (Max Reps UNBROKEN) Or Push-ups (Max Reps UNBROKEN) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsOr Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90...

4-27-2016

CrossFit Forever Strong – CrossFit Row Warm-Up (No Measure) 500m row 10 air squats 10 toe touches 10 push ups 10 pvc pass through 10 good mornings 10 burpees 10 walking high kicks 2:00 Each leg couch stretch 2:00 Each leg pigeon pose Push Jerk (1RM) Establish 1 Rep Max OR Split Jerk (1RM) Establish 1 Rep Max Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click hereOr Fran (Time) 21-15-9 Thrusters, 95# / 65#...

4-26-2016

CrossFit Forever Strong – CrossFit Row Warm-Up (No Measure) 500m row 10 air squats 10 toe touches 10 push ups 10 pvc pass through 10 good mornings 10 burpees 10 walking high kicks 2:00 Each leg couch stretch 2:00 Each leg pigeon pose Pull-ups (Max Unbroken) OR Muscle-ups (Max Unbroken) As many unbroken MUs as possible 5k Row (Time) Max Effort 5k...

4-25-2016

CrossFit Forever Strong – CrossFit Row Warm-Up (No Measure) 500m row 10 air squats 10 toe touches 10 push ups 10 pvc pass through 10 good mornings 10 burpees 10 walking high kicks 2:00 Each leg couch stretch 2:00 Each leg pigeon pose Power Clean (1RM) Establish 1 Rep Max OR Clean (1RM) Establish 1 Rep Max Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsOR Grace (Time) For Time: 30 Clean and Jerks, 135# /...

4-23-2016

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 Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.To learn more about Griff click...