11-21-2016

CrossFit Forever Strong – CrossFit Weightlifting Back Squat (3-3-3 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) Rx 20:00 AMRAP: 10 Burpees 30 Air Squats :60 Plank Hold *Scale up option: Headstand Holds Rx+ 20:00 AMRAP: 10 Burpee Pullovers 30 Air Squats :60 Handstand HoldThis is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a...

11/19/2016

CrossFit Forever Strong – CrossFit Metcon (AMRAP – Rounds and Reps) In TEAMS OF 2 20 min AMRAP 500m row 15 Over the rower burpees 20 Strict Pull-UpsScore is completed rounds + Burpee and Pull-up...

11/18/2016

CrossFit Forever Strong – CrossFit Bench Press (5RM) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP RX 10 Power cleans 95/65 8 Box Jumps/Step Ups 24/20 4 HSPU RX+ 10 Power Cleans 135/95 8 Box Jumps 24/20 4...

11/17/2016

CrossFit Forever Strong – CrossFit Warm-up ROMWOD Metcon (Weight) 20 MIN EMOM ODD=2 Wall ball EVEN=5 Deadlifts @70% (add 2 wall balls each round)...

11/16/2016

CrossFit Forever Strong – CrossFit Gymnastics 15 min to work on DIPS *(ring or bar) Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Sub for MU (10 Chest 2 Bar Pull...

11/15/2016

CrossFit Forever Strong – CrossFit Overhead Squat (5RM) Metcon (Time) RX ” Gut Buster ” For Time: 150 Abmat Sit Ups 1000m Row 150 Abmat Sit Ups RX+ 50 GHD’s 100 Cal Assaualt bike 50...