7-26-2016

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

Push Press (5-5-5 @ 75 %)

or

Push Jerk (5-5-5 @ 75%)

Metcon

Metcon (Time)

Rx

21-15-9

Shoulder To Overhead @ 115/75

Double Unders

Then 400m Run, followed by:

9-15-21

S2OH @ 135/95

Double Unders

Rx+

21-15-9

Shoulder To Overhead @ 155/105

Double Unders

Then 500m Row, followed by:

9-15-21

S2OH @ 185/125

Double Unders

7-25-2016

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

Back Squat (5-5-5 @75%)

Metcon

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

07/23/2016

CrossFit Forever Strong – CrossFit

Warm-up

400m Run

50′ Burpee Broad Jump

50′ Worlds Greatest Walk

10 Inch Worms w/ Push-Ups

15 Air Squats

15 Kettlebell Swings

15 PVC Pass Throughs

10 Scorpion Stretch

Joint Mobility

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

15 Min AMRAP

(400m RUN)- Partner 1

15 Wall Balls

10 Weighted Step ups 45/25 (20″)

5 Pull Ups

(Partner 2)

(When Partner 1 returns from their run, Switch with Partner 2 (pick up where they are in the AMRAP). Repeat for 15 Min.

Score = total rounds as a team.

07/22/2016

CrossFit Forever Strong – CrossFit

Warm-up

400m Run

50′ Burpee Broad Jump

50′ Worlds Greatest Walk

10 Inch Worms w/ Push-Ups

15 Air Squats

15 Kettlebell Swings

15 PVC Pass Throughs

10 Scorpion Stretch

Joint Mobility

Snatch complex (4 x 2 (One rep is One Complex))

Power Snatch/Hang snatch/ OH SQUAT @70-75% of OHS

Metcon (Time)

80 Double Unders

20 Hang Cleans 95/65

60 Double Unders

20 Push Press 95/65

40 Double Unders

20 Front Squats 95/65

20 Double Unders

07/21/2016

CrossFit Forever Strong – CrossFit

Warm-up

400m Run

50′ Burpee Broad Jump

50′ Worlds Greatest Walk

10 Inch Worms w/ Push-Ups

15 Air Squats

15 Kettlebell Swings

15 PVC Pass Throughs

10 Scorpion Stretch

Joint Mobility

HANDSTAND WORK

10 min to WORK ON WALKING/HOLDS/PUSH UPS

Metcon (Weight)

20 MIN EMOM

EVEN= 3 Deadlift 225/155

ODD= 3 Chest 2 Bar + 3 Ring Dips

RX+

EVEN= 3 Deadlift 315/220

ODD= 3 Muscle Ups Bar or Ring

07/20/2016


CrossFit Forever Strong – CrossFit

Warm-up

400m Run

50′ Burpee Broad Jump

50′ Worlds Greatest Walk

10 Inch Worms w/ Push-Ups

15 Air Squats

15 Kettlebell Swings

15 PVC Pass Throughs

10 Scorpion Stretch

Joint Mobility

Front Squat (4-4-4-4)

@75%

Metcon (Time)

6 rounds

5 Squat Clean 135/95

10 Cal Row

RX+

6 rounds

5 Squat Clean 155/105

10 Cal Assault Bike

07/19/2016


CrossFit Forever Strong – CrossFit

Warm-up

400m Run

50′ Burpee Broad Jump

50′ Worlds Greatest Walk

10 Inch Worms w/ Push-Ups

15 Air Squats

15 Kettlebell Swings

15 PVC Pass Throughs

10 Scorpion Stretch

Joint Mobility

Bench Press (1 rep max)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

10 Kettlebell Swings 53/70

10 Burpee

3 min Rest

10 Min AMRAP

10 Goblet Squats 53/70

10 Box Jumps

(Score is total rounds and reps from both AMRAPS)

7-18-2016

CrossFit Forever Strong – CrossFit

Warm-up

Run Warm-Up (No Measure)

400m Run

50′ Burpee Broad Jump

50′ Worlds Greatest Walk

10 Inch Worms w/ Push-Ups

15 Air Squats

15 Kettlebell Swings

15 PVC Pass Throughs

10 Scorpion Stretch

Joint Mobility

Weightlifting

Back Squat (1RM)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
OR

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

7-16-2016

CrossFit Forever Strong – CrossFit

Warm-up

Jump Rope Warm-Up (No Measure)

3:00 Jump Rope (Double or Single Unders)

50 Foot Alternating Lunges

60 Second Pidgeon Pose (Each Leg)

60 Second Olympic Wall Sit

15 Overhead Squats (PVC Pipe)

20 Pass Throughs (PVC Pipe)

20 Windmills (PVC Pipe, 10 Each Way)

60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side)

Joint Mobility

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Women Rx

Seven rounds of:

7 Handstand push-ups

95 pound Thruster, 7 reps

7 Knees to elbows

155 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 35#

7 Pull-ups

For Time

7-15-2016

CrossFit Forever Strong – CrossFit

Warm-up

Jump Rope Warm-Up (No Measure)

3:00 Jump Rope (Double or Single Unders)

50 Foot Alternating Lunges

60 Second Pidgeon Pose (Each Leg)

60 Second Olympic Wall Sit

15 Overhead Squats (PVC Pipe)

20 Pass Throughs (PVC Pipe)

20 Windmills (PVC Pipe, 10 Each Way)

60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side)

Joint Mobility

Weightlifting

Front Squat (1RM)

OR

Overhead Squat (1RM)

Metcon

Nancy (Time)

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

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

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