Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Push Up to Pike 10 Jumping Groiners 10 Supermans 7 Goblet Kang Squat** **Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats Strength Back Squat (6-6-6-6) Tempo (2121) @ Heavy -Rest as Needed b/t Sets- (Score is […]

Read More »

Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X7 MIN 8 Behind the Neck Press :20 Overhead Hold 6 Up-Down Step-Ups :20 Tall Plank 8 Tuck-Ups Strength Metcon (Weight) EVERY 1:30 x 6 SETS Build to a Heavy Complex… 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat […]

Read More »

Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 12 Deadbugs 12 Bird Dogs 35 Single Unders At the 3:30 Mark Switch too 100m Run 10 Alt. V-Ups 15/side Calf Raises 30 Double Unders Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After […]

Read More »

Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Cap, Move Quick!)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees *(20’ for each drill,w/ a light jog back to starting position) Immediately Into… 200m Group Run Immediately Into… AMRAP x 4 MINUTES 10 Alt. Lunges […]

Read More »

Saturday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 10 PVC Pass Through 10 OH Squats 5/5 PVC Around the World 5 Muscle Snatch Strength Metcon (No Measure) 5 Sets: 2 Snatch High Pull + 1 Power Snatch Strength Metcon (No Measure) Muscle Snatch 3X4 reps Strength Metcon (No Measure) […]

Read More »

Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Set 10 Alternating Groiners 10 Scap Pull Ups 10 Push Ups 5 Up Downs 2 Sets 20 Mountain Climbers 10 Hollow Rocks 5 Negative Push Ups (:03) 5 Inch Worm Push Ups 3 Sets 8 Perfect Air Squats 8 Leg Swings Per […]

Read More »

Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 Minute Running Clock… AMRAP of * 50′ Shuttle Sprint 5 Barbell Deadlifts 5 High Pulls 5/5 Elbow Punches 5 Strict Press 5 Up Down + High Jump *First round with a PVC, from here move to a barbell. Strength Clean and Jerk […]

Read More »

Thursday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 5 Muscle Clean 5/5 Elbow Punches 5 Strict Press 5 Front Squats Strength Metcon (No Measure) Muscle Clean 3X5 Reps -elbow speed on rotation -strong starting position -close barbell transition Strength Metcon (No Measure) Split Jerk 4X4 reps -:02 pause on […]

Read More »

Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :20 High Knees 10 Step Ups 10 Scap Pull Ups 5 DB Up Downs Into… AMRAP x 5 MINUTES :20 Butt Kicks 10 Step Overs 10 Kip Swings 5 Double DB Snatches Workout REINDEER GAMES (Time) FOR TIME 1 […]

Read More »

Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :20 Pike Stretch 10 Groiners + Twist 10 PVC Pass Through 10 PVC Back Squat* *Perform 8 PVC OHS in the 2nd Round Strength Overhead Squat (Moderate 5-Rep ) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep Overhead Squat […]

Read More »