Saturday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) AMRAP X7 MIN 10 PVC Passthrus 10 Push Up to Pike Stretch 10/side Seated Plate External Rotation 5 Muscle Snatch 5 PVC Snatch Balance Strength Snatch Balance (3-3-3-3-3) From the rack on a 10:00min running clock perform 5 sets of 3 reps. Strength […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 10 Kip Swings 5 Back Rack Good Mornings 10 Behind the Neck Snatch Push Jerk 5 Hang Snatch High Pull Workout Metcon (Time) 1. 5 ROUNDS FOR TIME 400m Run 12 Hang Power Snatch (135/95)|(95/65) 15 Toes to Bar (Score is […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round 10 Good Mornings 6 Lunge + Lunge + Kang Squat 10 Up-Downs Into… 1 Round 10 Good Mornings 12 Air Squats 6 Burpees (EZ Pace) Into… 1 Round 10 Good Mornings 10 Barbell Back Squats 6 Burpees (Fast) Workout “NCMETCON BASELINE […]

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Thrusday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 5/5 Elbow Punches 5/5 PVC Around the World 5 Muscle Clean 5/5 Groiner Strertch 5 Push Press Strength Clean Lift Off (3-3-3-3) ON A 10:00 RUNNING CLOCK PERFORM… 4X3 reps (:03 Pause) Strength Clean (1X10) EMOM X10 MIN 1 rep Power […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS FOR QUALITY 5 Inchworms with Push-Up 7/7 DB Deadlift + Curl to Press 9/9 SA Ring Row 11 Alt.Quad Heel Taps 5 Barbell Muscle Clean Workout Metcon (Time) 5 Rounds: 15 Wall Ball Shots (20/14) 16 Alt. KB Front Rack Lunges […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Light Jog 7/7 SA DB Sumo Deadlift 7/7 SA DB Swing 7/7 SA DB Arnold Press 10 Alt. V-UpsCoaches Note — After completion of the Warm-Up, DB can go away and athletes can grab a Barbell. Strength Deadlift […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 5/5 SA DB Bent Over Row 3/3 DB or KB Windmill 5/5 SA DB or KB Front Rack Lunge* *3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 10 Plate Ground to Overhead 5 Push-Up to Pike Into… 2 ROUNDS 7 Box Jumps 10 Elbow Punches 5 Push Press 5 Front Squat Strength Shoulder Press (1×3 @ 90%) 1×3 @ 70%* […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) (8 SETS) Cal Bike *Increasing efforts every round, starting easy and finishing with a sprint. Immediately Into… 3 SETS ON A 5:00 RUNNING CLOCK 10 Scap Pull-Ups 10 Straight Arm Banded Lat Pull-Down 10 Tuck-Ups Workout Metcon (Time) FOR […]

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