7-18-2016

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 Weightlifting Back Squat (1RM) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsOR Karen (Time) For Time: 150 Wall-Ball Shots, 20# /...

7-16-2016

CrossFit Forever Strong – CrossFit Warm-up 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 The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click hereWomen Rx Seven rounds of: 7 Handstand push-ups 95 pound Thruster, 7 reps 7 Knees to elbows 155 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 35# 7 Pull-ups For...

7-15-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Weightlifting Front Squat (1RM) OR Overhead Squat (1RM) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# 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...

7-14-2016

CrossFit Forever Strong – CrossFit Warm-up 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 2k Row (Time) Max Effort 2k RowOR 5k Row (Time) Max Effort 5k RowOR 10k Row (Time) Max Effort 10k...

7-13-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Weightlifting Push Jerk (1RM) Split Jerk (1RM) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups 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...

7-12-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Gymnastics Push-ups (Max UNBROKEN Pull-ups) Muscle-ups (Max UNBROKEN Muscle Ups) Metcon Metcon (Time) “Dallas 5” 5- Officer Slain (rounds) 7- EOW month (Power Snatch 95/65) 7- EOW day (OHS 95/65) 9- YOS Thompson (ring dips) 13- YOS Krol (HRPU) 14- YOS Ahrens (T2B) 5- YOS Zamarripa (HSPU) 27- YOS Smith...