11-12-2016

CrossFit Forever Strong – CrossFit Metcon DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20-lb. medicine ball Then, 2 rounds of: 10 wall-ball shots 1 rope ascentOfficer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007. Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.To learn more about DVB click hereWork as teams of 2, partition work as needed but run...

11-11-2016

CrossFit Forever Strong – CrossFit Weightlifting Front Squat (5-5-5 @ 75%) Metcon Metcon (Time) Rx 10 Rounds For Time: 7 Sumo Deadlift High Pulls @ 75/55 7 Front Squats 7 Push Jerks Rx+ 10 RFT: 7 Sumo Deadlift High Pulls @ 95/65 7 Front Squats 7 Push...

11-10-2016

CrossFit Forever Strong – CrossFit Accessory Work ROMWOD (No Measure) Metcon Metcon (No Measure) Rx 22:00 EMOM Even: 3 Hang Power Cleans 115/75 Odd: Cal Row 12/10 Rx+ 22:00 EMOM Even: 3 Hang Power Cleans 135/95 Odd: Cal Row 12/10 *Add 1 Hang Power Clean per round, calories remain the same.This workout is for conditioning, try to maintain a higher pace as you can (while maintaining good form) and finish the rounds early within that minute. You will notice a huge difference by the time you get to the end of the...

11-9-2016

CrossFit Forever Strong – CrossFit Gymnastics Muscle-ups (Skill Developement) Metcon Metcon (AMRAP – Reps) Rx 4 Rounds of: 10 Deadlifts 155/105 100m Sprint * After each round perform max unbroken strict pull-ups. Rx+ 4 Rounds of: 10 Deadlifts 185/125 100m Sprint * After each round perform max unbroken strict ring muscle ups.Score is total strict pull-ups/muscle...

11-8-2016

CrossFit Forever Strong – CrossFit Weightlifting Power Snatch (5-5-5 @ 75%) Metcon Metcon (Time) Rx 3 Rounds For Time: 10 strict Knees-to-Elbows 10 Power Snatches @ 135/95 10 Strict Knees-to-Elbows 10 Burpees Rx+ 3 RFT: 10 Strict Toes-to-Bar 10 Power Snatches @ 155/105 10 Strict Toes-to-Bar 10...

11-7-2016

CrossFit Forever Strong – CrossFit Weightlifting Back Squat (5-5-5 @75%) Metcon Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 50 double-unders 10 Wall Balls...