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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07/08/19

Forever Young CrossFit – CrossFit View Public Whiteboard 6 MIN AMRAP (Warm-up) (No Measure) 3 Burpee Broad Jumps 5 Inchworm 10(ttl) Groiners 5 Air Squats with 2sec Pause at bottom 10(ttl) Side Lunges Into… 1 ROUND (With empty barbell) 10 Back Squats 10 Good Mornings 10(ttl) Cossack Squats 10 Tempo Back Squats (3-0-1) Back Squat […]

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07/06/19

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 07/05/2019

Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.200m Run – – – – – – – – – – – – – – 10 Dubs or 20 Singles 10 Russian Twist 8 DB Romanian Deadlift 10(ttl) Side Lunges :30 Bike/Row (Moderate) “3 + 3” […]

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07/05/2019

Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard Warm-up WL – Half Thacker – Snatch (No Measure) 3 Rounds of: 10 Sec. in squatting quad. w/ snatch grip Then, Muscle snatch 10 Sec. Snatch grip overhead hold 10 Sec. Overhead squat hold WL – Snatch Pregression 3.0 (No Measure) Complete 5 reps of […]

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07/04/19

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up legs and push-ups (No Measure) 400m run “grab an ab-mat” Right Side: leg raises (10 reps) leg rotation forward (10 reps) leg rotation backward (10 reps) scorpions (10 reps) side-to-side (10 reps) row the boat (10 reps) Left Side: Same scap push ups (10 reps) normal […]

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CF 07/03/19

Forever Young CrossFit – CrossFit View Public Whiteboard 2 ROUNDS (Warm-up) (No Measure) 100m Run 10 Step-ups 10 PVC Pass Through 10 Jumping Overhead Squat 5 Broad Jumps Time Cap: 10 MIN Snatch Complex (Weight) EVERY 1:30 FOR 8 SETS 2 Squat Snatch* *Sets 1-4 @Moderate-Heavy, Building Sets 4-8 @Heavy, Across. “Double AMRAP” Rx (AMRAP […]

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CF 07/02/19

Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.200m Run – – – – – – – – – – – – – – – – 8 Push-ups 10 KB Deadlift 10(ttl) SA KB Press 10(ttl) Lunges Skill/Strength (No Measure) FOCUS ON QUALITY, NOT SPEED.ON […]

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CF 07/01/19

Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.:30 Bike/Row (moderate) 10(ttl) Single Arm KB Swings 10(ttl) KB Bent Over Row 10(ttl) Side Lunges 8 Push-ups Back Squat 5×5 (3-0-1) @60-70% of 1RM – Rest 2 MIN b/t Sets – Time Cap 20 MIN *Note: […]

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