CF 05/25/19

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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CF 05/24/19

Forever Young CrossFit – CrossFit View Public Whiteboard Rowl-off Warm-up (No Measure) Try to hit exactly _____ meters [Coaches Choice] – If above or below, do that many reps of the exercise – If SPOT-ON, everyone but the rower does 10 reps *COACH ENTER EXERCISES AS COMMENT*KB Hang Clean (ttl) KB Press (ttl) KB OH […]

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05/24/2019

Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard Warm-up 1: WL – Half Thacker – Clean (No Measure) 10 Sec. in squatting quad. w/ clean grip Then, Muscle clean 10 Sec. front rack hold 10 Sec. front squat hold 2: WL – Squatting Quad 4 Part Warm Up – Clean (No Measure) From […]

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CF 05/23/19

Forever Young CrossFit – CrossFit View Public Whiteboard Rowl-off Warm-up (No Measure) Try to hit exactly _____ meters [Coaches Choice] – If above or below, do that many reps of the exercise – If SPOT-ON, everyone but the rower does 10 reps *COACH ENTER EXERCISES AS COMMENT*Lunge(ttl) Sit-ups Push-up (on knees) Half Burpee “On & […]

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CF 05/22/19

Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.200m Run [Once] – – – – – – – – – – – – – – – 8 OH Squat [PVC] 8 Pass Thru [PVC] 50ft Broad Jump 10(ttl) KB Press 10[ttl] KB Circles Snatch Complex […]

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CF 05/22/19

Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.200m Run [Once] – – – – – – – – – – – – – – – 8 OH Squat [PVC] 8 Pass Thru [PVC] 50ft Broad Jump 10(ttl) KB Press 10[ttl] KB Circles Snatch Complex […]

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CF 05/21/19

Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.20 Jumping Jack 10 KB Deadlift 10[ttl] KB Clean 20 Jumping Jack 8 Half-Burpees 10 Squats Extended Warm-up (No Measure) FOR 8 MIN 10 Reps – Empty Bar 8 Reps – Light 6 Reps – Moderate 4 […]

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CF 05/20/19

Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.100m Run 20 Dubs or Singles 10 KB Deadlift 10 Step Ups 10 Hollow Rock “Devil’s Den” Rx (Time) FOR TIME 180 Dubs 60 KB Swing [53/35] 40 Box Jump over [24/20] 20 Muscle Up 40 Box […]

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CF 05/18/19

Forever Young CrossFit – CrossFit View Public Whiteboard Play – KB Game (No Measure) With KB’s lined up in the floor. 2 teams go on the count of 3,2,1 GO!!! touching every KB with both hands on plank position all the way to the end of the line. Whoever finishes fastest WINS!!!! Warm-Up (No Measure) […]

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CF 05/17/19

Forever Young CrossFit – CrossFit View Public Whiteboard Rowl-off Warm-up (No Measure) Try to hit exactly _____ meters [Coaches Choice] – If above or below, do that many reps of the exercise – If SPOT-ON, everyone but the rower does 10 reps *COACH ENTER EXERCISES AS COMMENT*KB Deadlift Push-ups KB Press (ttl) Deadlift ON A […]

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