04/09/2016

CrossFit Forever Strong – CrossFit Warm-up Warm-up 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 Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#If you are unable to do muscle-ups, perform chest to bar...

04/08/16

CrossFit Forever Strong – CrossFit Warm-up Warm-up 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 Back Squat (3@60% 3@65% 3@70% 2@65% 2@70% 1@75%) 3 second pause at bottom (record 1 rep at 75%) Metcon (Time) 4 Rounds for Time 10 alternating front rack lunges 95/65 15 air squats 20 sit-ups RX+ 4 Rounds for Time 10 alternating front rack lunges 135/95 15 air squats 20...

04/07/2016

CrossFit Forever Strong – CrossFit Warm-up Push Press (3@70% 3@75% 3@80% 2@75% 2@80% 1@85%) (record 1 rep @80%) Metcon (Time) 2 rounds for time 30 cal row 30 wall ball 20/14 30 push press 75/55 Rx+ 2 rounds for time 30 cal row 30 wall ball 30/20 (use slam balls) 30 push press...

04/06/2016

CrossFit Forever Strong – CrossFit Warm-up Warm-up 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 Squat Clean (3@65% 3@70% 3@75% 2@70% 2@75% 1@80%) (record 1 rep @80%) Metcon (Time) 21-15-9 Squat Clean 135/95 box jumps 24/20 Rx+ 21-15-9 Squat Clean 155/105 box jumps...

04/05/2016

CrossFit Forever Strong – CrossFit Warm-up Warm-up 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 Bar Muscle-ups (5-4-3-2-1) If you cannot perform a bar muscle up. Work on progression i.e (kipping pullups/chest2bar/banded bar m/u) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12...

04/04/2016

CrossFit Forever Strong – CrossFit Warm-up 10k Row (Time) Max Effort 10k Row