06/15/2016

CrossFit Forever Strong – CrossFit Warm-up 400m run/500m row then 3 rounds Not For Time! 15 Air Squats 30 Double Unders (90 singles) PVC MOBILITY 10 OHS 10 Passthrough 10 Good Morning 10 WIndmill 10 Sampson Stretch Shoulder stretch 1 min each side MOBILITY- 2 min Ea. Leg Pigeon Pose 2 min Saddle pose (can be done with med ball) Back Squat (4×9) 4 sets 9 Reps @70% Metcon (AMRAP – Rounds and Reps) 7 Min Amrap 7 Dead Lifts (95/65) 7 Toes 2 Bar (this should be a SPRINT!) 3 Min Rest 7 Min Amrap 7 Thrusters (95/65) 2 Rope...

06/14/2016

CrossFit Forever Strong – CrossFit Warm-up 400m run/500m row then 3 rounds Not For Time! 15 Air Squats 30 Double Unders (90 singles) PVC MOBILITY 10 OHS 10 Passthrough 10 Good Morning 10 WIndmill 10 Sampson Stretch Shoulder stretch 1 min each side MOBILITY- 2 min Ea. Leg Pigeon Pose 2 min Saddle pose (can be done with med ball) Bench Press (4 sets of 6 reps) 60%-65%-70%-75% Metcon (AMRAP – Reps) Fight Gone Bad Style (1 Min at each station, with 1 Min rest at the end of each round.) 3 Rounds Assault Bike (cal) Power clean (95/65) Box Jump 20/24 Sit Ups Burpees RX+ 3 Rounds Assault Bike (cal) Power clean (135/95) Box Jump 24/30 GHD’s...

06/13/2016

CrossFit Forever Strong – CrossFit Warm-up 400m run/500m row then 3 rounds Not For Time! 15 Air Squats 30 Double Unders (90 singles) PVC MOBILITY 10 OHS 10 Passthrough 10 Good Morning 10 WIndmill 10 Sampson Stretch Shoulder stretch 1 min each side MOBILITY- 2 min Ea. Leg Pigeon Pose 2 min Saddle pose (can be done with med ball) Front Squats (4×9 ) 4 sets of 9 reps @ 65% Metcon (Time) 21-18-15-12-9 Wall Balls 20/14 2-4-6-8-10 C2B Pull ups RX+ 21-18-15-12-9 Wall Balls 20/14 1-2-3-4-5 MU (ring or...

6-11-2016

CrossFit Forever Strong – CrossFit Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click...

6-10-2016

CrossFit Forever Strong – CrossFit Sledgehammers (No Measure) 25 Sledgehammers (Each Side) 50′ Worlds Greatest Walk 10 Kettlebell Swings 10 Air Squats 10 Inch Worms w/ Push-Ups 10 Burpees 10 Walking High Kicks 10 PVC Pass Through 10 Good Mornings 2:00 Couch Stretch (Ea. Leg) 2:00 Pigeon Pose (Ea. Leg) Joint Mobility Power Clean (5×3 @ 85%) Work up to 85% then hit 5 sets of 3 reps OR Clean (5×3 @ 85%) Work up to 85% then hit 5 sets of 3 reps Wittman (Time) Seven rounds: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010To learn more about Wittman click hereWomen use: 35# KB 65# Bar 20″...

6-9-2016

CrossFit Forever Strong – CrossFit Sledgehammers (No Measure) 25 Sledgehammers (Each Side) 50′ Worlds Greatest Walk 10 Kettlebell Swings 10 Air Squats 10 Inch Worms w/ Push-Ups 10 Burpees 10 Walking High Kicks 10 PVC Pass Through 10 Good Mornings 2:00 Couch Stretch (Ea. Leg) 2:00 Pigeon Pose (Ea. Leg) Joint Mobility Push Jerk (5×3 @ 85%) Work up to 85% then hit 5 sets of 3 reps OR Split Jerk (5×3 @ 85%) Work up to 85% then hit 5 sets of 3 reps Metcon (Time) Rx 10 Rounds For Time 2 Clean & Jerk @ 65% (PP Max) 5 Pull-Ups 8 Hand Release Push-Ups Rx+ 10 RFT 1 C&J @ 70% (C&J Max) 3 MU’s (Bar/Ring) 5...