Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Jog Into… 5 min AMRAP 5/5 KB Single Leg RDLs 5 Russian KB Swings 5/5 Single Arm KB Push Press 5 Slam Balls 5/5 Alt. Lunges Skill Warm-up (No Measure) E2MOM x 12 MINUTES MIN 1 & 2 – 3/3 Turkish Get-Up* […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 50 High knees 8 Arm Haulers 8 Scap Pull-ups 8 Bootstrappers 8 Sots Presses (PVC) Into… 2 ROUNDS* 5 Behind the Neck Snatch Press 5/5 Alt. Cossack Squats (Back Rack optional) 5 Hang Muscle Snatches 5 Snatch Balance *First […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 set of each, starting with: 10 Ring Face Pulls 10 BB Strict Press 5/5 Split Squats Then: 15 PVC Pass-throws 10 BB Push Press 10 Alt Jumping Lunges Then: 20 Shoulder Taps 10 BB Push Jerks 10 Alt Jumping Lunges Strength Metcon […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100m X4 sets rest the same time of the run then… Tabata-Style Warm Up (:20 work, :10 rest) for 4 rounds of the following movements… – Superman Rocks – Mountain Climbers – PVC Good Mornings – Plate Hops Skill Warm-up (No Measure) EMOM […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row Specific Warm-up then… Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements… – Superman Rocks – Mountain Climbers – Banded Good Mornings – Plate Hops Skill Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – Double […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach B’s Junkyard Dog Warm-up! Strength Squat Clean (1×3) ON A 8:00 RUNNING CLOCK… Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-Up (No Measure) High knees Butt kickers Frankenstein walks Sideways jumping jacks left hip leading Sideways jumping jacks right hip leading Carioca w/ left hip leading Carioca w/ right hip leading Straight Leg Bear Crawl Down (down & back) Crab Walk (down & back) Knee rotations (10 […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog (open up shoulders) 5 Hollow Rocks 25’ Bear Crawl […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 min AMRAP 15 Jumping Jacks 10 Lunges 10 DB Sumo Deadlifts 10 Half Burpee 10 Push-ups Into… 5 min AMRAP 15 Single/Double Unders 10 Step-ups 10 Slam Ball 10 DB Burpees 10 Ring Rows Recovery Workout RX: Metcon (Time) 3-4 SETS 750m/550m […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 min AMRAP 200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 1 min Rest 5 min AMRAP 200m Jog then… 5 Bootstraps 10 Alt Groiners with Twist […]

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