9-30-2016

CrossFit Forever Strong – CrossFit

Weightlifting

Overhead Squat (1 RM)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

9-29-2016

CrossFit Forever Strong – CrossFit

Weightlifting

Deadlift (1 RM)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
OR

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
OR

Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here

9-28-2016

CrossFit Forever Strong – CrossFit

Weightlifting

Push Jerk (1 RM)

OR

Split Jerk (1 RM)

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
OR

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

9-27-2016

CrossFit Forever Strong – CrossFit

Weightlifting

Bench Press (1 RM)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

9-26-2016

CrossFit Forever Strong – CrossFit

Weightlifting

Shoulder Press (1 Rep Max)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

9-24-2016


CrossFit Forever Strong – CrossFit

Metcon

Bull (Time)

2 Rounds for time of:

200 Double-Unders

50 Overhead Squats, 135#

50 Pull-ups

1-Mile Run
In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
To learn more about Bull click here
Female Rx: 95#

Complete in Teams of 2, partition reps/run between both athletes as necessary.

Scale OHS appropriately

9-23-2016

CrossFit Forever Strong – CrossFit

Weightlifting

Front Squat (1 Rep Max)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
OR

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

9-22-2016

CrossFit Forever Strong – CrossFit

Weightlifting

Power Clean (1 Rep Max)

OR

Clean (1 Rep Max)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
OR

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

9-21-2016

CrossFit Forever Strong – CrossFit

Weightlifting

Push Press (1 Rep Max)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
OR

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-Ups
OR

Accessory Work

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

9-20-2016

CrossFit Forever Strong – CrossFit

Weightlifting

Power Snatch (1 Rep Max)

OR

Snatch (1 Rep Max)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
OR

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

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