11/18/2016

CrossFit Forever Strong – CrossFit Bench Press (5RM) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP RX 10 Power cleans 95/65 8 Box Jumps/Step Ups 24/20 4 HSPU RX+ 10 Power Cleans 135/95 8 Box Jumps 24/20 4...

11/17/2016

CrossFit Forever Strong – CrossFit Warm-up ROMWOD Metcon (Weight) 20 MIN EMOM ODD=2 Wall ball EVEN=5 Deadlifts @70% (add 2 wall balls each round)...

11/16/2016

CrossFit Forever Strong – CrossFit Gymnastics 15 min to work on DIPS *(ring or bar) Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Sub for MU (10 Chest 2 Bar Pull...

11/15/2016

CrossFit Forever Strong – CrossFit Overhead Squat (5RM) Metcon (Time) RX ” Gut Buster ” For Time: 150 Abmat Sit Ups 1000m Row 150 Abmat Sit Ups RX+ 50 GHD’s 100 Cal Assaualt bike 50...

11/14/2016

CrossFit Forever Strong – CrossFit Back Squat (5RM) Metcon (Time) RX For Time: 21-18-15-12 Weighted Lunge Steps *(115/85) Toes to Bar RX+ 21-18-15-12 Weighted Lunge Steps *(155/105) Toes to Bar * Each step counts as 1 Rep, Weight can be held in Front or Back rack...

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...