Monday

Forever Young CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 7 Wall Ball Deadlift 7 Wall Ball Front Squats 20 Hollow Body Flutter Kicks Strength Back Squat (1×6, 1×4, 2×3, 1×2) ON A 15:00 RUNNING CLOCK… Back Squat 1×6 1×4 2×3 1×2 -1:30 Rest b/t Sets- Workout Metcon (AMRAP […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP) 100 Meter run (Every time) 10 Squats → Front Squats (PVC) → Overhead Squats (PVC) 10 Push-ups → Hand release Pushups → Dip Negatives 10 Scap Pull-ups → […]

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Monday

Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (4:00 in total) :15 WORK AT EACH MOVEMENT Jumping Jacks Groiners (or mountain climbers) Up-Downs Med. Ball Deadlifts Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 250/200m Row MIN 2 – 15 Med. Ball Squat Cleans MIN 3 […]

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Sunday

Forever Young CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (6 MIN CAP) 100m Run 10 Jumping Air Squats 14 DBL DB/KB DL 18 Alt. V-ups Strength Metcon (No Measure) 3 SETS 1:00 Wall Sit -:30 Rest- 1:00 Banded Plank Hold -:30 Rest- 1:00 KB Farmers Hold -Rest as […]

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Sunday

Forever Young CrossFit – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Play a game or intro a skill! Then… GENERAL WARM-UP ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap! 20 Cals on Bike or Rower 20 Russian Twists w/ Medball 20 Med Ball Floor Press […]

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Sunday

Forever Young CrossFit – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 3 Burpees Every Minute then… Run for Distance STATION 2 3 Burpees Every Minute then… Bike for Distance STATION 3 3 Burpees Every Minute then… DB Devil’s Press

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Play a game or intro a skill! Then… GENERAL WARM-UP ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap! 20 Cals on Bike or Rower 20 Russian Twists w/ Medball 20 Med Ball Floor Press […]

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Sunday

Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 20 Plate Hops 10 Plate Ground to Overhead 30 Russian Twists Workout Metcon (AMRAP – Rounds and Reps) ON A 14:00 RUNNING CLOCK… 50/40 Cal Bike Immediately into …. AMRAP in Remaining Time of: 20 Slam Balls 10 Alt. […]

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Saturday

Forever Young CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) CHIPPER WARM-UP (5 MINUTE CAP) 200m Run 15 Broad Jumps 20 Lunges 15 Up-Downs 20 Russian KBS Strength Hang Power Clean (1×5) 12 MINUTES TO BUILD TO… 5 Rep Hang Power Clean Workout Metcon (Time) 4 ROUNDS 10 Hang Power Cleans (115/75) 10 […]

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Saturday

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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