12-2-2016

CrossFit Forever Strong – CrossFit Power Clean (3 sets of 3 reps @85% (touch and go)) Metcon (AMRAP – Rounds and Reps) 15 Min Amrap 200 m run 9 shoulder to overhead 75/55 6 power cleans 75/55 3 ring dips RX+ 300 m row 9 shoulder to overhead 95/65 6 power cleans 95/65 3 muscle ups...

12/01/2016

CrossFit Forever Strong – CrossFit Warm-up ROM WOD Metcon (Time) 21-15-9 Wallballs Ground to OH w/plate 45/25 Burpees (on the plate)

11/30/2016

CrossFit Forever Strong – CrossFit Gymnastics Pistol Practice and Progressions 10 min Bear Complex (7 sets of 3 reps) Power Clean Front Squat Push Press Back Squat Second Push PressThis is not for time. 1 rep is 1 complex. The goal is to do each set unbroken. ( add weight each set. So a total of 7x. Your score is max weight...

11/29/2016

CrossFit Forever Strong – CrossFit Overhead Squat (1-1-1-1 @ 85%) work up to 85% Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP RX 4 HSPU 6 Pull ups 8 Russian KB Swings 53/35 RX+ 4 parelette HSPU 6 C2B pull ups 8 Russian KB Swings...

11/28/2016

CrossFit Forever Strong – CrossFit Back Squat (3×5 @ 80%) Metcon (Time) 15-12-9-6-3 Thrusters 95/65 Burpee Box Jump overs...

11-26-2016

CrossFit Forever Strong – CrossFit Metcon Metcon (Time) “Reed” 4 Rounds For Time 200 m Run w/ 45/35# 11 KB Cutters 53/35 8 Deadlifts 225/155 16 Pull-upsDarrin Reed, an Officer for Show Low Police Department for over 10 years, was fatally shot after responding to a disturbance call. He’s survived by a wife and two children. End of Watch 11/8/16 Officer Darrin...