08/17/2016

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 HANDSTAND WORK 10 min to WORK ON WALKING/HOLDS/PUSH UPS Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32...

08/16/2016

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 Back Squat (5-5-5-5-5 @75-80%) Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP RX 6 back squat 135/95 4 lunges with bar on back 2 box jumps 24/20 RX+ 6 back squat 155/105 4 lunges with bar on back 2 box jumps...

08/15/2016

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 Hang Snatch (4×3 @65-70-75-80%) Metcon (Time) RX 125 KBS 53/35 Every Minute Stop and perfom 3 burpees RX+ 125 KBS 70/53 Every Minute Stop and Perform 3...

8-13-2016

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 Metcon Metcon (Calories) 20:00 Partner AMRAP Max Cal Row 20 GHD 20 SDHP 70/53 (Kettlebell) One partner rows while other completes 20 GHD + 20 SDHP, then partners switch positions. Score = Total Cal...

8-12-2016

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 Weightlifting Power Clean (2-2-2-2-2-2 @ 85%) OR Clean (2-2-2-2-2-2 @ 85%) Metcon Metcon (Time) Rx 4 Rounds For Time 5 Hang Cleans @ 135/95 10 Pull-ups 400m Run Rx+ 4 RFT 5 Hang Cleans @ 155/105 10 C2B Pull-ups 400m...

8-11-2016

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 Power Snatch (2-2-2-2-2-2 @ 85%) OR Snatch (2-2-2-2-2-2 @ 85%) Metcon Metcon (Time) Rx 10-9-8-7-6-5-4-3-2-1 Power Snatch 95/75 10-15-20-25-30-35-40-45-50 Double Unders Rx+ 10-9-8-7-6-5-4-3-2-1 Power Snatch 115/95 10-20-30-40-50-60-70-80-100 Double...