7-8-2016

CrossFit Forever Strong – CrossFit Warm-up Warm-up (No Measure) 400m Run/500m RowTHEN 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 Weightlifting Deadlift (1RM) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsOR Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps,...

7-7-2016

CrossFit Forever Strong – CrossFit Warm-up Warm-up (No Measure) 400m Run/500m RowTHEN 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 Gymnastics Max Height Box Jump (Distance) Max Height Box Jump Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsOR Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# /...

7-6-2016

CrossFit Forever Strong – CrossFit Warm-up Warm-up (No Measure) 400m Run/500m RowTHEN 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 Weightlifting Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Power Snatch (1RM) OR Snatch (1RM) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#OR Amanda (Time) 9-7-5 Muscle-ups Snatch,...

7-5-2016

CrossFit Forever Strong – CrossFit Warm-up Warm-up (No Measure) 400m Run/500m RowTHEN 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 Gymnastics Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-upsOR Annie on Crack (Time) For Time: 100 Double Unders 25 GHD Sit-Ups 80 Double Unders 20 GHD Sit-Ups 60 Double Unders 15 GHD Sit-Ups 40 Double Unders 10 GHD Sit-Ups 20 Double Unders 5 GHD Sit-UpsOR Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12...

Independence Day

CrossFit Forever Strong – CrossFit Warm-up Warm-up (No Measure) 400m Run/500m RowTHEN 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 Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m...

07/02/2016

CrossFit Forever Strong – CrossFit Metcon (Time) 100 AirSquats 80 Sit ups 60 double unders 40 hang cleans 95/65 20 Push press...