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...

8-10-2016

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 (2-2-2-2-2-2 @ 85%) Metcon Metcon (Time) Rx 50 Cal Row Buy-In: 21-15-9 Front Squats 135/95 Box Jumps 24/20 Rx+ 50 Cal Assault Bike Buy-In: 21-15-9 Front Squats 155/105 Box Jumps Overs...

8-9-2016

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 Press (2-2-2-2-2-2 @ 85%) Metcon Metcon (AMRAP – Rounds and Reps) Rx 12:00 AMRAP 10 Shoulder To Overhead 115/80 25′ Seal Walk 10 Wall Balls 20/14 25′ Seal Walk Rx+ 12:00 AMRAP 10 S2OH 135/95 25′ Handstand Walk 10 Wall Balls 20/14 25′ Handstand...

8-8-2016

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 Back Squat (2-2-2-2-2-2 @ 85%) Metcon Metcon (Time) Rx 3 Rounds For TIme 5 Deadlifts 135/95 10 Pwr Cleans 15 Back Squats Rx+ 3 RFT 5 Deadlifts 155/105 10 Pwr Cleans 15 Back...

08/06/2016

CrossFit Forever Strong – CrossFit Metcon (Time) In Teams of 2 “party of 3” “Annie” 50-40-30-20-10 double unders abmat situps “Grace” 30 clean &jerk 135/95 “Fran” 21-15-9 thrusters 95/65 pull...

08/05/2016

CrossFit Forever Strong – CrossFit 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 Bench Press (5 sets of 6 reps start @75% increase) Metcon (Time) 21-15-9 Cal row SDHP 95/65 Lateral jumps 24/20 RX+ 21-15-9 Assault bike Cal SDHP 115/85 Lateral Jump...