8-25-2016

CrossFit Forever Strong – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Weightlifting Power Snatch (2-2-2-2-2-2 @ 80%) OR Snatch (2-2-2-2-2-2 @ 80%) Metcon Metcon (Time) Rx For Time: 21 Power Snatch 95/65 21 Pull-ups 150 Single Unders 15 Power Snatch 15 Pull-ups 150 Single Unders 9 Power Snatch 9 Pull-ups 150 Single Unders Rx+ For Time: 21 Power Snatch 115/80 21 Pull-ups 50 DUs 15 Power Snatch 15 Pull-ups 50 DUs 9 Power Snatch 9 Pull-ups 50...

8-24-2016

CrossFit Forever Strong – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Weightlifting Front Squat (2-2-2-2-2-2 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) Rx 7:00 AMRAP 5 Overhead Squats @ 50% (OHS 1RM) 1 Rope Climb (No Jump) Rx 7:00 AMRAP 5 Overhead Squats @ 115/80 1 Legless Rope...

8-23-2016

CrossFit Forever Strong – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Weightlifting Push Press (2-2-2-2-2-2 @ 80%) Metcon Metcon (Time) Rx 4 Rounds For Time 200m Run 9 Hand Release Push-Ups 12 Knees To Elbow 15 Med Ball Sit-Ups 20/14 Rx+ 4 RFT 200m Run 9 HSPUs 12 T2B 15 GHD...

8-22-2016

CrossFit Forever Strong – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Weightlifting Back Squat (2-2-2-2-2-2 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) Rx 15:00 AMRAP 5 Deadlifts 155/105 10 Burpees 15 Box Jumps 24/20 Rx+ 15:00 AMRAP 5 Deadlifts 205/135 10 Over the Bar Burpees 15 Box Jump Overs...

08/20/2016

CrossFit Forever Strong – CrossFit Warm-up Run Warm-Up (No Measure) 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 T-Bird (Time) Team Workout (Teams of 2) Rx For Time: 1988m Row Then 10 Rounds of: 8 Shoulder To Overhead @ 135/95 20 Med Ball Sit-Ups 20/14 Followed By: 1988m Row Rx+ For Time: 1988m Row Then 10 Rounds of: 8 S2OH @ 155/105 20 GHD Sit-Ups Followed By: 1988m...

08/19/2016

CrossFit Forever Strong – CrossFit Run Warm-Up (No Measure) 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 Front Squat (4×3 @80%) Metcon (Time) RX 4 Rounds For Time 20 Med Ball Cleans 20/14 200m Run With Ball 25 Abmat Sit/up RX+ 4 rounds For time 20 Med Ball Cleans 20/14 200m Run With Ball 25...