9-8-2016

CrossFit Forever Strong – CrossFit Weightlifting Bench Press (3-3-3 @ 75%) Metcon Metcon (Time) 3 RFT: 21 Wall Balls, 20/14 18 KBS, 53/35 15 Box Jump, 24/20 12 Burpees 4 RFT: 21 Wall Balls, 20/14 18 KBS, 53/35 15 Box Jump Overs, 24/20 12...

9-7-2016

CrossFit Forever Strong – CrossFit Weightlifting Back Squat (3 x 3 @ 80%) Metcon Metcon (Time) Rx 10-8-6-4-2 Squat Cleans, 115/85 100-80-60-40-20 Double Unders (3 for 1 singles) Big Balls (Time) 3 Rounds For Time: 10 Overhead Squats 135/95 10 Strongman Sandbag Over Shoulder...

9-6-2016

CrossFit Forever Strong – CrossFit Weightlifting 1 Hang Snatch Pull + 1 Hang Squat Snatch (Build to a heavy complex) Metcon Metcon (Weight) Rx 15 EMOM Odd: 5 Power Snatch @ 50% Even: 10 Burpees Rx+ 15 EMOM Odd: 5 Power Snatch @ 60% Even: 10 Burpees Over Bar Accessory Work Metcon (No Measure) 7 Rounds of: 1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups (Rest as needed between sets)If you don’t have MUs complete: 1 Strict Pull-Up + 3 Kipping C2B + 3...

9-5-2016

CrossFit Forever Strong – CrossFit Warm-up Run Warm-Up (No Measure) 400m Run 50′ Burpee Broad Jump 50′ Worlds Greatest Walk 10 Inch Worms w/ Push-Ups 15 Air Squats 15 Kettlebell Swings 15 PVC Pass Throughs 10 Scorpion Stretch Joint Mobility Accessory Work Strict Pull-Ups (25 Reps) OR L-Sit Pull-ups (25 Reps) Metcon Metcon (AMRAP – Rounds and Reps) Rx With a running clock At the 0:00 5:00 AMRAP/ 5:00 Rest 10 Cal Row 10 K2E At the 10:00 5:00 AMRAP/ 5:00 Rest 15 Cal Row 15 KBS 53/35 At the 20:00 5:00 AMRAP 10 Cal Row 10 Thrusters, 75/55 Rx+ With a running clock: At the 0:00 5:00 AMRAP/ 5:00 Rest 15 Cal Assault Bike 10 T2B At the 10:00 5:00 AMRAP/ 5:00 Rest 10 Cal Assault Bike 15 KBS, 70/53 At the 20:00 5:00 AMRAP/ 5:00 Rest 15 Cal Assault Bike 10 Thrusters, 95/65 At the 30:00 5:00 AMRAP 10 Cal Assault Bike 15 Power Cleans, 95/65Score is total rounds and reps all added...

09/03/2016

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 Throughs (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Metcon (Time) Teams of 2 – 4 rounds for time 800m run (Partner A) 50 wall balls (20/14) (Partner B) 50 alternating burpees (Partner A and B) 50 pull ups (split) *Switch each round from Partner A to Partner B* Partner A runs the 800m while Partner B completes 50 wall balls. When both partners finish their exercise, both partners will complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and divide how you choose. Once the pull ups are completed, the partner who ran first is now completing the wall balls while the other...

09/02/2016

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 Throughs (PVC Pipe) 20 Windmills (PVC Pipe, 10 Each Way) 60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side) Joint Mobility Front Squat (find 2RM) Clean (1RM with 2 second pause 1″ off the floor) Metcon (Time) 5 RFT*: 15 unbroken Dumbbell Push Press, 45/30 12 Unbroken Dumbbell Reverse Lunges, 45/30 (6/side) 9 Unbroken Dumbbell Dead Lifts, 45/30 – all 4 heads of db must touch the ground on every...