Saturday

Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 2 ROUNDS 10 Scap Push-ups* 10 Air Squats 5/5 Single Arm DB Strict Press Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 4 MINUTES 10 Wall Balls 10 Push-Ups 50m Sprint -Rest 1:00- Repeat! -Rest 1:00- Repeat!

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Friday

Forever Young CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row 10 MB Deadlifts 10 MB Thrusters 20 Mountain Climbers Strength Back Squat (2×4) ON A 15:00 RUNNING CLOCK… Back Squat 1×8 1×6 2×4 -1:30 Rest b/t Sets- Workout Metcon (AMRAP – Reps) ON A 8:00 RUNNING […]

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Friday

Forever Young CrossFit – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) For 10 MIN… 100m Run (slow pace) 10 KB Deadlifts 10 KB Russian Swings 10 KB American Swings 10 KB Goblet Squat :30 KB Goblet Squat Hold Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of Barbell Complex […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) For 10 MIN… 100m Run (slow pace) 10 KB Deadlifts 10 KB Russian Swings 10 KB American Swings 10 KB Goblet Squat :30 KB Goblet Squat HoldThen Grab a Barbell Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Set […]

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Friday

Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row (Arms → Arms + Hips → Full Strokes) 7 DB Deadlift → 5 DB Burpees → 5 DBL DB Snatch Workout Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – 15/12 Cal. Row MIN 2 – 5 DB […]

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Thursday

Forever Young CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS 10 Air Squats → 10 BW Lunges → 10 DB FR Lunge → 10 DB OH Lunge 10 Scap Pull-ups → 10 Ring Rows → 5/5 SA Ring Row → 10 Jumping Pull-ups 10 Shoulder Taps in Plank → 10 Knee […]

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Thursday

Forever Young CrossFit – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds for QUALITY… 1:00 Bike (60% effort → 70% effort) 5 Double DB Suitcase DL 5 Double DB Bicep Curls 5 Double DB Strict Press 10 Scap Push-Ups Then grab a slightly heavier set of DBs and complete… 3 Rounds with heavier […]

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CF 09/12/19

Forever Young CrossFit – CrossFit View Public Whiteboard 8 MIN AMRAP (Warm-up) (No Measure) 200m Run (easy) – – – – – – – – – – – – – – – – – – – – – – – – – – – 10 Single DB Deadlift 10(ttl) SA DB Snatch 10(ttl) SA DB […]

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Thursday

Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 20 Single-Unders 10 KB Deadlifts :20 Hollow hold 20 Fast Singles 7 KB Sumo DL High Pull 20 Hollow Flutter Kicks 20 Slow Singles Then… :20 of Double Under attempts Workout Metcon (Time) FOR TIME 50-40-30-20-10 Russian KBS Sit-Ups Double Unders […]

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Wednesday

Forever Young CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6:00 MINUTES… MIN 1: 50’ Straight Leg Bear Crawl + Plank w/ remainder of time MIN 2: :45 Single Unders* *After two rounds advance up to Double Unders Strength Deadlift (5-5-5-5-5) 5-5-5-5-5 Deadlift -1:30 Rest b/t Sets- Workout “BLACK WIDOW” (Time) […]

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