Crossfit Forever Strong

Saturday TO23: 5 Burpees

Sunday TO23: 15 Sit Ups

Anyone who has been at this gym for a while will know about and remember our Football Workout. This is usually a really fun day for everyone. You will be given a scorecard that will have a list of exercises on it and each exercise will be awarded a value that is measured in Yards. Your scorecard will also have a bunch of football fields on it. The goal is to travel 100 yds in order to score a touchdown. Ex. 100 m Row = 10 Yds, 20 Box Jumps = 25 Yds, 5 Deadlifts = 15 Yds. Taht combination would put me at the 60 yard line. Continue until you score a touchdown, mark your scorecard and then go for another. We will play a 15 min. Quarter, or as many Quarters as you want to. Anyone up for a whole game?

Anyone who has done this before please join into the comments and post your thoughts and memories. This should be a really fun day.

TO23: 10 Lunges

1 Round for Time:
1000m Row
100 Sit Ups
50 Pull Ups

TO23: 10 Squats

5 Rounds for Time:
15 Box Jumps
5 Cleans 135/95

Here is the September Challenge:

We are going to start to bring out fitness into the other 23 hours of the day. Every day I will list an exercise and a rep count to go along with it. The goal is that throughout the course of your day, every hour on the hour you will perform the required # of reps of that exercise. I know that there will be days and times where you can’t just drop down and do push ups in an important meeting, when that is the case keep track of what you owe and do them asap. Please don’t make a habit of saving these up to do at one time, that defeats the purpose of the challenge. I will try to keep the weekday exercises office appropriate. I am only requiring that we do the reps for the hours you are awake…don’t get out of bed at 3:00 am to do them, but if you are so inclined to make up for your sleeping reps in the am before your shower I won’t argue.

TO23: 5 Push Ups

4 Rounds for Time:
400 m Run
30 KB Swings 53/35

Please make sure you visit the home page to read the info post. It has information about holiday hours, a few fundraisers, and next months challenge.

3 Rounds for Time:
40 Double Unders
30 SDHP 75/55
20 Push Ups

I need a list of people interested in doing the PF Changs Marathon this year. If we have enough people we will begin to shift some of the WODS towards that training style and I will start to work on planning out our running schedule for the training. Please post to the comments section of this post if you are interested in doing the Full or Half Marathon.

1 Round for Time and Fewest Sets:
100 BB Thrusters 95/65

I am going to post the warm up for this week but I’d also like to post a great link to Kelly Starett’s Mobility WOD Blog. Kelly is a PT and is the owner of CrossFit San Francisco. He is an incredibly smart man and has an incredible knack for making technical things make sense to everyone. This website started last week and is amazing. I strongly encourage everyone to start following his stretching and Mobility workouts.  MobilityWOD

800 m Run
20 Leg Swings Each leg (Front to Back and Side to Side)
3 Min Hold in the Bottom of the Squat
10 Scorpion Stretch each Side
1 min Plank Hold
25 KB Swings 44/26

This is Bill Knight’s 40th Birthday workout. Some of the exercises are Bill’s Choice, others are not. Happy Birthday Bill.

1 Round for Time:
400 m Sled Drag 180/135
40 GI Jane (Mod will be 40 Burpees and 40 Pull Ups)
40 Clean and Jerk 95/65
40 Ju Jitsu Sit Ups
40 Box Jumps
40 Wall Ball 20/14

1 Round for Time:
60 Sit Ups
50 Box Jumps
40 Med Ball Clean 20/14
30 Burpees
20 Deadlift 225/155
10 Handstand Push Ups

3 Rounds for Time:
42, 30, 18 Supermans
21, 15, 9 Pull Ups