5-11-2016

CrossFit Forever Strong – CrossFit 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 Throughd (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Push Press + Push Jerk (2+1×5 @ 80%) 80% of PP 1RM Metcon (Time) Rx 3 Rounds For Time 10 Shoulder To Overhead @ 95/75 20 Hand Release Push-ups 30 ABMAT Sit-ups 40 Air Squats Rx+ 3 RFT 10 S2OH @ 115/85 20 Hand Release Push-ups 30 GHD Sit-ups 40 Air...

5-10-2016

CrossFit Forever Strong – CrossFit 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 Throughd (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Back Squat (3-3-3-3-3 @ 80%) 5 Sets of 3 at 80% Metcon (AMRAP – Rounds and Reps) Rx 12:00 AMRAP 6 Back Squats @ 135/95 6 Box Jumps 24/20 200m Run Rx+ 12:00 AMRAP 6 Back Squats @ 155/115 6 Box Jumps 24/20 250m...

5-9-2016

CrossFit Forever Strong – CrossFit 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 Throughd (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Power Clean + Hang Power Clean (1+1×5 @ 80%) Preform 1 PC immediately followed by 1 HPC for 5 sets Metcon (Time) Rx 21-18-15-9-6-3 Power Cleans 115/75 Burpees Rx+ 21-18-15-9-6-3 Power Clean 135/95 Burpee Over...

4-30-2016

CrossFit Forever Strong – CrossFit Row Warm-Up (No Measure) 500m row 10 air squats 10 toe touches 10 push ups 10 pvc pass through 10 good mornings 10 burpees 10 walking high kicks 2:00 Each leg couch stretch 2:00 Each leg pigeon pose Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click...

4-29-2016

CrossFit Forever Strong – CrossFit Row Warm-Up (No Measure) 500m row 10 air squats 10 toe touches 10 push ups 10 pvc pass through 10 good mornings 10 burpees 10 walking high kicks 2:00 Each leg couch stretch 2:00 Each leg pigeon pose Overhead Squat (1RM) Establish 1 Rep Max Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Or 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...

04/28/2016

CrossFit Forever Strong – CrossFit Row Warm-Up (No Measure) 500m row 10 air squats 10 toe touches 10 push ups 10 pvc pass through 10 good mornings 10 burpees 10 walking high kicks 2:00 Each leg couch stretch 2:00 Each leg pigeon pose Handstand Push-ups (Max Reps UNBROKEN) Or Push-ups (Max Reps UNBROKEN) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsOr Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90...