07/18/19

Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) FOR 25ft then jog back… Walking Knee to Chest Walking Quad Stretch Toy Soldiers Lunge With Twist Walk on Toes Walk on Heels High Knees Butt Kickers Side Skip Jumping Jacks Single Leg Forward Hop (Right Leg) Single Leg Forward Hop (Left […]

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07/17/19

Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) Grab a PVC 5 Inchworms 5 Behind the Neck Snatch Press 5 Behind the Neck Snatch Press From 1/4 Squat 5 Sots Press :30 Cal Row/Bike 5 Over Head Squat 5 Jumping Back Squat 5 Cossack Back Squat 5 Hang Muscle Snatch […]

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07/16/19

Forever Young CrossFit – CrossFit View Public Whiteboard 8 MIN AMRAP (Warm-up) (No Measure) 16(ttl) DB Strict Press 5 Burpees 8 DB Step-ups 5 Ring Rows *Moderate pace. Skill/Strength (No Measure) FOCUS ON QUALITY, NOT SPEED.ON A 10:00 RUNNING CLOCK… Muscle-Up Development “Jump Man” Rx (Time) FOR TIME** 9 Muscle-Ups 50 SA DB Suitcase Reverse […]

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07/15/19

Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.200m Run – – – – – – – – – – – – – 8 Half Burpees 10 Air Squat :30 Squat Hold 10(ttl) Side Lunges 5 Broad Jumps Back Squat 5×3 (3-0-1) Back Squat @65-75% […]

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07/13/19

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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07/12/2019

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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07/12/19

Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.400m Run – – – – – – – – – – – – – – – – – – – 20 Mountain Climbers 10 Plate Hops 20 Jumping Jacks 10 Plate G2OH 10(ttl) Side Lunges Shoulder […]

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07/11/19

Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.200m Run – – – – – – – – – – – – – – – 8 Half Burpees 10 Plate G2OH 10 Sit-ups 10(ttl) Box Step-ups “Dopamine” Rx (AMRAP – Reps) TABATA 8 SETS, :20 […]

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07/10/19

Forever Young CrossFit – CrossFit View Public Whiteboard ROUNDS (Warm Up) (No Measure) 3 ROUNDS… 100m run 5 Inchworms 10(ttl) Samson Stretch 5 Kip Swings 5 Kipping Pull-ups *Grab an empty Barbell… 3 ROUNDS* 5 Slow Deadlifts 5 Hang + Shrug 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Hang Squat Cleans *Add light […]

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07/09/19

Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN AMRAP (Warm-up) (No Measure) :30 Row/Bike 6 Half Burpees 8 Plate Deadlift 10(ttl) Lunges 10(ttl) Step-ups “Evil EMOM” Rx (AMRAP – Reps) 21 MIN EMOM MIN 1 — 12/10 Cal Row/Bike MIN 2 — 10 Burpee Step-Ups (24/20) MIN 3 — 20(ttl) DB Step Back […]

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