08/16/2019

Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard WL – Shoulders & Hips (No Measure) Duck walk w/ PVC; 2 x (down & back) Prone press to slamball (30 reps) PVC passthroughs (10 reps) PVC passthroughs (10 reps) + 2.5# PVC passthroughs (10 reps) + 5# PVC passthroughs (10 reps) + 7.5# WL […]

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CF 08/16/19

Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) 3 ROUNDS :20 Singles – Fast Singles – Double Unders 10 Groiners 10 Jumping Squats 20 Marching Plank *Grab a PVC and a Barbell… 2 ROUNDS* 5 Inch Worms 5 Behind the Neck Snatch Press 5 Sots press 5 Over Head Squat […]

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CF 08/15/19

Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) 3 ROUNDS 250m Row (Easy – Moderate – Hard) 7 Squats – Front Squats (PVC) – OH Squats (PVC) 7 Push-ups – Ring Dip Negative – Pseudo Push-ups 7 Scap Pull-ups – Chin-ups – Pull-ups 7 Sit-ups – Leg Lifts – Hanging […]

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CF 08/13/19

Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) Choose two light KB’s or DB/s, a weight that you feel comfortable pressing overhead with ease. BUY IN… 15/12 Cal Bike (Easy Effort) or 200m Run 3 ROUNDS… 10 DBL KB/DB Bent Over Row 25’ Filly Walking Lunge (R) 25’ Filly Walking […]

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CF 08/12/19

Forever Young CrossFit – CrossFit View Public Whiteboard 8 MIN AMRAP (Warm-up) (No Measure) 20 Jumping Jacks 10 Samson Stretch 10 Cossack Squat 10 Air squat (5sec hold at bottom) 5 Broad Jumps Back Squat 1-1-1-1-1 – Rest at least 2:00 b/t sets – * Week 7 of Squat Cycle. Start heavy and build toward […]

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CF 08/10/19

Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.0 (No Measure) Jumping Jacks (1 min) Lunge & Twist (down) Inch worm (back) Frankeinstein (down and back) Dyno walks (down and back) Leg Pendulum (10 touches per side) Knee rotations (20 per reps/direction) Hip rotations (20 per reps/direction) Air Squats 20 reps Lateral Squats […]

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08/09/2019

Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard Warm-up WL – Half Thacker – Snatch (No Measure) 3 Rounds of: 10 Sec. in squatting quad. w/ snatch grip Then, Muscle snatch 10 Sec. Snatch grip overhead hold 10 Sec. Overhead squat hold WL – Snatch Pregression 3.0 (No Measure) Complete 5 reps of […]

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CF 08/09/19

Forever Young CrossFit – CrossFit View Public Whiteboard ROUNDS (Warm Up) (No Measure) 200m Run – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – 3 ROUNDS FOR QUALITY (really feeling the […]

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08/08/19

Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) 8 Sit-ups :15 Hollow Hold 25′ Bear Crawl 25′ Reverse Bear Crawl 10 DB Romanian DL 10 DB Arnold Press 10(ttl) DB Overhead Lunge “Earthquake” (AMRAP – Rounds and Reps) 4 SETS AMRAP 4 MIN 10 Reverse Burpees 10 Slam Ball – […]

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08/07/19

Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) 10(ttl) Plate Circles 10 Lunges with Twist 5 Inch Worms :20 Hollow Rock 10 Jumping Jacks 10(tll) Box Step Ups 10(ttl) SA DB Press Extended Warm-up (No Measure) 6 MIN EMOM MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light) MIN 2 […]

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