Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 12 Alt Groiners 10 Knee Push Ups 20 Alt. Shoulder Taps :30 Tuck Hold Extended Warm-up Metcon (No Measure) “ROWLING” ON A 10:00 RUNNING CLOCK… 5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor. […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (10:00 CAP) 8 PVC Pass Through + Lunge 8 Push-Up to Pike 8 Cat Cows Into.. 2 SETS 8 PVC Overhead Squats 8 Up-Downs 8 Ring Rows Strength Overhead Squat (3×5-7) Tempo: (3111) *Weight stays Moderate to Moderate+ for All Sets […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2:00 Cardio of Choice (EZ pace) Immediately Into… 3 SETS (W/ Empty Barbell) 5 Slow Kang Squats 5 Slow Upright Rows 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) […]

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Saturday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 2 Sets 10 PVC Passthrough :30 Barbell OH Stretch w/ Foam Roll 5 Hang Snatch High Pull 5 Muscle Snatch Strength Metcon (No Measure) Snatch Lift Off 3X4 Reps (:03 pause) Strength Metcon (No Measure) High Hang Squat Snatch 3X5 Reps Strength Metcon […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2:00 Cardio of Choice (EZ pace) Immediately Into… 3 SETS (W/ Empty Barbell) 5 Slow Kang Squats 5 Slow Upright Rows 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run and then… 3 ROUNDS 10 Scap Pull Ups 8 Push Ups to Pike 6/6 SA Ring Rows :20 High Knees Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 20 Single DB Thrusters (50/35)|(35/25) 2 Rope Climbs 15 Toes to Bar […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Single Unders MIN 2 – 10 Kip Swings + 10 Knee Raises MIN 3 – 7 Snatch Deadlifts + 7 Clean Deadlifts MIN 4 – :45 Up-Downs Workout MASHED POTATOES (Time) 3 ROUNDS FOR TIME […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :50 Groiner + Twist Min 2 – :50 Up-Down + Air Squat* Min 3 – :50 Single DB Deadlift (35/25) Workout Metcon (AMRAP – Rounds and Reps) 3 SETS 1:00 Burpees 1:00 Wall Ball Shots (20/14) […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 100m Jog 10 Inchworm + Downward Dog 10 Scap Pull-Ups 10 Tuck-Ups *At 4:00 switch to: 100m Jog 10 Groiners 10 Push Ups 10 Sit-Ups Strength Metcon (No Measure) 3 SETS FOR QUALITY 5-7 Weighted Strict Pull-Ups (Athlete Choice, […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (8:00 CAP… Get as far as you can) 200m Run 10 Up-Downs 8 Deadbugs 8 Push-Up to Pike 10 Barbell RDL Strength Deadlift (Build to a Heavy 5-Rep “Library” Deadlift*) ON A 20:00 RUNNING CLOCK… *All lifts must be “library” quiet. […]

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