08/03/2016

CrossFit Forever Strong – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips HANDSTAND WORK 10 min to WORK ON WALKING/HOLDS/PUSH UPS Metcon (Time) 400m run with 45/25lb plate 50 box jumps 24/20 40 kettlbell swings 53/35 30 wall ball 20/14 20 jumpimg lunges 10 handstand push ups 400m run with 45/25lb...

08/02/2016

CrossFit Forever Strong – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon (Time) Coach Dan’s Bday WOD In Teams Of 2 29 Rounds 8-over the bar burpees 2- squat cleans...

08/01/2016

CrossFit Forever Strong – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Front Squat + Jerk (8 sets 1 rep build up over time) Metcon (AMRAP – Rounds and Reps) 15 min amrap 15 MIN AMRAP RX 10 cal Row 10 med ball sit ups 14/20 10 Power snatch 75/55 1 ring dip + 1 c2b pull up (every round add a ring dip and chest 2 bar) RX+ 10 cal Assault Bike 10 GHD 10 Power Snatch 75/55 1 Muscle Up (every round add a muscle...

7-30-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Metcon Metcon (AMRAP – Rounds and Reps) Partner Workout (Teams of 2) 14:00 AMRAP Row for Calories (Partners Switch Every 25 Calories) (25 Calories = 1 Round) Rest 1 Minute, Then: 14:00AMRAP 30 Overhead Squat 95/65 30 Burpee Box...

7-29-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Weightlifting Power Clean (5-5-5 @ 75%) OR Clean (5-5-5 @ 75%) Metcon Metcon (Time) Rx For Time: 6 Rope Climbs 21 Power Cleans 135/95 4 Rope Climbs 15 Power Cleans 2 Rope Climbs 9 Power Cleans Rx+ For Time: 6 Legless Rope Climbs 21 Power Cleans 155/105 4 Legless Rope Climbs 15 Power Cleans 2 Legless Rope Climbs 9 Power...

7-28-2016

CrossFit Forever Strong – CrossFit Warm-up 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 Weightlifting Power Snatch (5-5-5 @ 75%) OR Snatch (5-5-5 @ 75%) Metcon Metcon (Time) Rx 4 Rounds For TIme: 250m Row 10 Hang Power Snatch @ 95/65 15 Knees To Elbow Rx+ 4 RFT: .3 Miles Assault Bike 10 Hang Snatch @ 115/85 15 Toes To...