Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 20 Alt. Walking Knee Hugs 20 Alt. Walking Figure-4 Stretch 10 Bootstrappers 10 Alt. Groiners w/ Twist 10 Inch Worms 10 Alt. Cossack Squats *From here, any remaining time, athletes can grab their […]

Read More »

Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 2 SETS 5/5 Cossack Squat 10 Bodyweight Good Morning 7 Bootstrappers :30 Child Pose Stretch Warm-up Metcon (No Measure) “Les pouces en avant” (Let’s Dance) HA HA HA! Workout Metcon (Time) “HAPPY HALLOWEEN” FOR TIME (with a partner) 75 Lateral Pumpkin Lateral Jump […]

Read More »

Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 Step Ups 8 Scap Pull Ups 6 Push Ups 2 Sets 10 Box Jumps (24/20) 8 Kipping Swings 6 Tuck Ups 2 Sets 10 Box Jumps (30/24) 8 Kipping Knee Raises 6 Jumping Pull Ups Strength Metcon (AMRAP – Reps) […]

Read More »

Thursday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 5/5/ Plate Arouund the World (25/15) 10 PVC OH Squats 5 Snatch High Pull 5 Sumo Stance Good Mornings Strength Metcon (No Measure) Snatch Lift Off (:02 pause) + Snatch High Pull 3X4 reps Strength Metcon (No Measure) High Hang Snatch […]

Read More »

Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (10:00 Cap) 5 BB Deadlift 5 Hang Muscle Clean 5 Push-Up to Pike 10 Scap. Pull Ups 5 Med Ball Front Squats TEAM WOD Metcon (Time) TEAMS OF 3: 150/100 Cal. Bike or Rower 150 Wall Ball Shots (20/14) 75 Clean […]

Read More »

Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 Groiners 10 KB Deadlift 10 Barbell Kang Squats 10 Bootstrappers Strength Metcon (Weight) 3 SETS FOR QUALITY* 5 Tempo Back Squat (21X1, Heavy) 10 Russian KB Swings (Heavy) 1:00 Glute Bridge Hold *Same weight across all 3 sets. (Score is […]

Read More »

Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 100m Run 10/10 Leg Swings 8 Samson Lunges 8 Good Mornings 10 Dead Bugs Into… 2 SETS 200m Run 5 Lunge + Lunge + Air Squat 10 Plate Ground to Overhead 10 Alt. V-Ups Workout Metcon (Time) FOR TIME 800m Run […]

Read More »

Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 12 Scap Pull Ups 10 Alt. Samson Lunges 8 Push-Up to Pike 6 Barbell Snatch Grip RDL 4 Up-Downs Strength Metcon (AMRAP – Reps) 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as […]

Read More »

Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK FOR QUALITY 500/400m Row 1:00 Plank 5 Inchworms 5 Push-Up to Pike 10 DBL DB Deadlifts 5/5 Single DB Snatch (:02 Pause at the top of each rep) 1:00 Plank *In time remaining, begin building up to the […]

Read More »

Saturday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 5/5 Plate Around the World (25/15) 10 PVC Pass Through 7/7 Seated Plate Shoulder External Rotation (5/2.5) 2 Sets: (Barbell Work) 5 Snatch Deadlift 5 Snatch High Pull 5 Muscle Snatch Strength Metcon (No Measure) 5 Sets: 1 Hang Snatch High […]

Read More »