8-27-2016


CrossFit Forever Strong – CrossFit

Warm-up

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

Metcon (Time)

Rx (Teams of Two)

For Time:

Run 800 meters

28 Kettlebell swings, 53/35

28 Strict Pull-ups

28 Kettlebell Clean and Jerk

28 Strict Pull-ups

Run 800 meters

Rx+ (Teams of Two)

For Time:

Run 800 meters

28 Kettlebell swings, 72/53

28 Strict Pull-ups

28 Kettlebell Clean and Jerk

28 Strict Pull-ups

Run 800 meters
Runs are completed together, partition remaining reps as needed

8-26-2016

CrossFit Forever Strong – CrossFit

Warm-up

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

Power Clean (2-2-2-2-2-2 @ 80%)

OR

Clean (2-2-2-2-2-2 @ 80%)

Metcon

Metcon (Time)

Rx

For Time:

30 Clean 135/95

30 Sit-ups

30 Cal Row

Rx

For Time:

30 Clean 185/125

30 GHD Sit-ups

30 Cal Assault Bike

8-25-2016


CrossFit Forever Strong – CrossFit

Warm-up

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

Power Snatch (2-2-2-2-2-2 @ 80%)

OR

Snatch (2-2-2-2-2-2 @ 80%)

Metcon

Metcon (Time)

Rx

For Time:

21 Power Snatch 95/65

21 Pull-ups

150 Single Unders

15 Power Snatch

15 Pull-ups

150 Single Unders

9 Power Snatch

9 Pull-ups

150 Single Unders

Rx+

For Time:

21 Power Snatch 115/80

21 Pull-ups

50 DUs

15 Power Snatch

15 Pull-ups

50 DUs

9 Power Snatch

9 Pull-ups

50 DUs

8-24-2016

CrossFit Forever Strong – CrossFit

Warm-up

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

Front Squat (2-2-2-2-2-2 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx

7:00 AMRAP

5 Overhead Squats @ 50% (OHS 1RM)

1 Rope Climb (No Jump)

Rx

7:00 AMRAP

5 Overhead Squats @ 115/80

1 Legless Rope Climb

8-23-2016

CrossFit Forever Strong – CrossFit

Warm-up

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

Push Press (2-2-2-2-2-2 @ 80%)

Metcon

Metcon (Time)

Rx

4 Rounds For Time

200m Run

9 Hand Release Push-Ups

12 Knees To Elbow

15 Med Ball Sit-Ups 20/14

Rx+

4 RFT

200m Run

9 HSPUs

12 T2B

15 GHD SIt-Ups

8-22-2016

CrossFit Forever Strong – CrossFit

Warm-up

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

Back Squat (2-2-2-2-2-2 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx

15:00 AMRAP

5 Deadlifts 155/105

10 Burpees

15 Box Jumps 24/20

Rx+

15:00 AMRAP

5 Deadlifts 205/135

10 Over the Bar Burpees

15 Box Jump Overs 24/20

08/20/2016

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

Metcon

T-Bird (Time)

Team Workout (Teams of 2)

Rx

For Time:

1988m Row

Then 10 Rounds of:

8 Shoulder To Overhead @ 135/95

20 Med Ball Sit-Ups 20/14

Followed By:

1988m Row

Rx+

For Time:

1988m Row

Then 10 Rounds of:

8 S2OH @ 155/105

20 GHD Sit-Ups

Followed By:

1988m Row

08/19/2016


CrossFit Forever Strong – CrossFit

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

Front Squat (4×3 @80%)

Metcon (Time)

RX

4 Rounds For Time

20 Med Ball Cleans 20/14

200m Run With Ball

25 Abmat Sit/up

RX+

4 rounds For time

20 Med Ball Cleans 20/14

200m Run With Ball

25 GHD

Coach Travis BDay Workout

CrossFit Forever Strong – CrossFit

Warm-up

Metcon

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

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

08/17/2016


CrossFit Forever Strong – CrossFit

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

HANDSTAND WORK

10 min to WORK ON WALKING/HOLDS/PUSH UPS

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

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