CF 06/04/19

Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.100m Run 5 Inchworms 10 KB Deadlift 10 Kipping Swings 8(ttl) SA KB Bent Over Row Deadlift 15 MINUTES TO COMPLETE: 5 Sets of Tempo 5 Deadlift [3-0-3] *Use 70-75% of 5RM for all sets. START WITH […]

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CF 06/03/19

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*Bent Over Row [Plate] Shoulder Press Burpees Skill/Strength (No […]

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CF 06/01/19

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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05/31/2019

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 05/31/19

Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.200m Run (Once) 10 PVC Back Squats 0:30 Wall Sit 6 Burpees 10 PVC Push Jerk Back Squat 5×5 (3 X 0 X 1) *Use 75-80% of 5RM for all sets “Lucky 7” Rx (AMRAP – Reps) […]

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CF 05/30/19

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*1. Plate G2OH 2. Side Lunge [e] 3. Plate […]

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CF 05/29/19

Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.10 KB Deadlift 10(alt) KB Swing (R) 5 Squat 0:15 Squat Hold 10(ttl) KB Push Press Clean Complex 1.0 (Weight) 10 MIN EMOM Power Clean + High Hang Squat Clean + Front Squat *Goal is to start […]

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CF 05/27/19

Forever Young CrossFit – CrossFit View Public Whiteboard Murph Warm-up (No Measure) 3[e] Switch Grip Kip 3[e] Push-up Series (Close, Reg, Wide) 50m Run 6[e] KB Bent Over Row 6 Squat High Knees (to grass) Butt-kickers (to gym) REPEAT FOR 8 MINUTES Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats […]

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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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