7-28-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Weightlifting Power Snatch (5-5-5 @ 75%) OR Snatch (5-5-5 @ 75%) Metcon Metcon (Time) Rx 4 Rounds For TIme: 250m Row 10 Hang Power Snatch @ 95/65 15 Knees To Elbow Rx+ 4 RFT: .3 Miles Assault Bike 10 Hang Snatch @ 115/85 15 Toes To...

7-27-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Weightlifting Front Squat (5-5-5 @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) Rx 9:00 AMRAP 3 Deadlifts 225/155 6 Med Ball Sit-ups 20/14 9 Goblet Squats 53/35 Rx+ 9:00 AMRAP 3 Deadlifts 275/185 6 GHD Sit-ups 9 Goblet Squats...

7-26-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Weightlifting Push Press (5-5-5 @ 75 %) or Push Jerk (5-5-5 @ 75%) Metcon Metcon (Time) Rx 21-15-9 Shoulder To Overhead @ 115/75 Double Unders Then 400m Run, followed by: 9-15-21 S2OH @ 135/95 Double Unders Rx+ 21-15-9 Shoulder To Overhead @ 155/105 Double Unders Then 500m Row, followed by: 9-15-21 S2OH @ 185/125 Double...

7-25-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Weightlifting Back Squat (5-5-5 @75%) Metcon Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups...

07/23/2016

CrossFit Forever Strong – CrossFit Warm-up 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 (AMRAP – Rounds and Reps) In Teams of 2 15 Min AMRAP (400m RUN)- Partner 1 15 Wall Balls 10 Weighted Step ups 45/25 (20″) 5 Pull Ups (Partner 2) (When Partner 1 returns from their run, Switch with Partner 2 (pick up where they are in the AMRAP). Repeat for 15 Min. Score = total rounds as a...

07/22/2016

CrossFit Forever Strong – CrossFit Warm-up 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 Snatch complex (4 x 2 (One rep is One Complex)) Power Snatch/Hang snatch/ OH SQUAT @70-75% of OHS Metcon (Time) 80 Double Unders 20 Hang Cleans 95/65 60 Double Unders 20 Push Press 95/65 40 Double Unders 20 Front Squats 95/65 20 Double...