Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.20 Jumping Jack 10 KB Deadlift 10[ttl] KB Clean 20 Jumping Jack 8 Half-Burpees 10 Squats Extended Warm-up (No Measure) FOR 8 MIN 10 Reps – Empty Bar 8 Reps – Light 6 Reps – Moderate 4 […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.100m Run 20 Dubs or Singles 10 KB Deadlift 10 Step Ups 10 Hollow Rock “Devil’s Den” Rx (Time) FOR TIME 180 Dubs 60 KB Swing [53/35] 40 Box Jump over [24/20] 20 Muscle Up 40 Box […]
Forever Young CrossFit – CrossFit View Public Whiteboard Play – KB Game (No Measure) With KB’s lined up in the floor. 2 teams go on the count of 3,2,1 GO!!! touching every KB with both hands on plank position all the way to the end of the line. Whoever finishes fastest WINS!!!! Warm-Up (No Measure) […]
Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard Warm-up 1: WL – Half Thacker – Clean (No Measure) 10 Sec. in squatting quad. w/ clean grip Then, Muscle clean 10 Sec. front rack hold 10 Sec. front squat hold 2: WL- Clean and Jerk/ Thruster Progression (No Measure) 3 Strict Press 3 Push […]
Forever Young CrossFit – CrossFit View Public Whiteboard Rowl-off Warm-up (No Measure) Try to hit exactly _____ meters [Coaches Choice] – If above or below, do that many reps of the exercise – If SPOT-ON, everyone but the rower does 10 reps *COACH ENTER EXERCISES AS COMMENT*KB Deadlift Push-ups KB Press (ttl) Deadlift ON A […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.200m Run [Only Once] – – – – – – – – – – – – – – – – – – – 8[ttl] Step-up 8[ttl] Side Lunge 20 Running Man Singles 8 Squat 8 Sit-up 20 […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.50m Run 8 Front Raise [Plate] 8 Press 50m Run 10(ttl) Plate Circles 8 G2OH Extended Warm-up (No Measure) FOR 8 MIN START WITH WARM-UP SETS: 10 Reps – Empty Bar 8 Reps – Light 6 Reps […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.100m Run 6 Tuck Jump 10(ttl) Side Lunges 8 Bent-over Row (Plate) Weighted Pull-ups 5 SETS OF 3 Weighted Pull-up *Use belt or Med Ball. Strict, no momentum. “Why So Serious?” Rx (AMRAP – Rounds) 21 MIN […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.100m Run 6 Tuck Jump 10(ttl) Side Lunges 8 Bent-over Row (Plate) Weighted Pull-ups 5 SETS OF 3 Weighted Pull-up *Use belt or Med Ball. Strict, no momentum. “Why So Serious?” Rx (AMRAP – Rounds) 21 MIN […]
Forever Young CrossFit – CrossFit View Public Whiteboard Rowl-off Warm-up (No Measure) Try to hit exactly _____ meters [Coaches Choice] – If above or below, do that many reps of the exercise – If SPOT-ON, everyone but the rower does 10 reps *COACH ENTER EXERCISES AS COMMENT*1. Sit Ups 2. Burpees 3. G2OH Press [Plate] […]
