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...

6-8-2016

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 Front Squat (5×3 @ 85%) Work up to 85% then complete 5 sets of 3 reps Metcon (AMRAP – Reps) Rx 4 Rounds For Time Front Squats 135/95 (Max Reps) 200m Run Rx+ 4 RFT Front Squats 185/135 (Max Reps) 250m RowEach round complete MAX REP front squats until failure. Once your weight touches the ground complete the run/row and that ends the round. Must start next within 1:00 of previous round. Score is total max reps from each...

6-7-16

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 Snatch (5×3 @ 85%) Work up to 85% then start 5 sets of 3 reps. Snatch (5×3 @ 85%) Work up to 85% then start 5 sets of 3 reps. Metcon (Time) Rx 3 Rounds For Time 21 Wall Balls 20/14 15 Pull-ups 9 Power Snatch 95/75 Rx+ 3 RFT 21 Wall Balls 20/14 15 Pull-ups 9 Power Snatch...

6-6-16

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 Overhead Squat (5×3 @ 85 %) Work up to 85% before hitting 5 sets of 3. Metcon (AMRAP – Rounds and Reps) Rx 15:00 AMRAP 5 Overhead Squats @ 95/75 10 Abmat Sit-Ups 20 Double Unders/ 60 Singles Rx+ 15:00 AMRAP 5 OHS 135/105 10 GHD Sit-Ups 25...

06/04/2016

CrossFit Forever Strong – CrossFit Warm-up 400m run/500mrow 3 ROUNDS NOT FOR TIME 15 PVC OH SQUATS 15 Sit-ups PVC WORK 10 Good Mornings 10 Pass Through 10 Windmill Shoulder Stretch (60 Seconds each side) Glasser (Time) 2 Rounds For Time (30:00 Time Cap) 12 Chest 2 Bar Pull ups (Years of service) 8 Dead Lifts, 1 Power Clean, 4 Front Squats, 4 Back Squats (Badge Number) 5 Rope Climbs 19 Toes 2 Bar 16 Burpee Box Jump 24/20 (EOW: 051916) 34 Wall Balls 20/14 (Age) 5 Curtis P’sDavid Glasser, 34 years old, a 12-year member of the Phoenix Police Department was critically wounded when he responded to a burglary call on May 18th, 2016. Phoenix Police Chief Joseph Yahner described David as “a family man, a street cop, who loved football and had a wife and two small children.” Chief Yahner went on to say, “He was an inspiration to his family, his co-workers and his...