Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 5 Med Ball Front Squats 10 Barbell Deadlifts 10 High Pulls 10 Elbow Punches 10 Front Squats 5 Muscle Clean Workout RESOLUTION (Time) FOR TIME 4 Rounds: 12 Burpees Over the Bar 9 Wall Ball Shots (20/14)|(14/12) 6 Power Clean (135/95)|(95/65) […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 8 Push Up to Pike 5/5 Groiner Stretch 8 Bootstrappers 10 Strict Press 5 Muscle Clean Partner Workout Metcon (AMRAP – Rounds and Reps) 2 Sets AMRAP X12 MINUTES 2 Rope Climbs 50 Russian Swings (70/53)|(53/35) 100 DU/200 SU 50 Barbell […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 10 Toe Touch Jumping Jacks 10 Scap Pull-Ups 10 Jumping Squats 10 OH Press Strength Thruster (3-3-3-3*) *Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups. (Score is Weight) Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10/10 Leg Swings 50’ High Knees 50’ Butt Kicker Into… 2 ROUNDS 200m Run 12 Up-Downs 8/8 DB Sumo Deadlift 8/8 DB Hang Upright Row 8/8 Strict Press Workout Metcon (Time) 4 ROUNDS FOR TIME 20 Alt. DB Hang […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Cat Cows 10 Alt Groiners 10 Step-Ups Into… 2 SETS 8 Up-Downs 8 RDL 8 Box Jumps Strength Deadlift (5-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep TNG Deadlift (Score is Weight) Workout Metcon (AMRAP […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Plank Hold Immediately Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Air Squats 5 Push Ups + Shoulder Taps* Immediately Into… 1:00 Plank Hold *Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep Extended Warm-up Metcon (No Measure) […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/8 Cal Bike 10 Step Ups 10 Scap Pull Ups 5 DB Up Downs Into… AMRAP x 5 MINUTES 8/6 Cal Bike 10 Step Overs 10 Kip Swings 5 Double DB Snatches Workout REINDEER GAMES (Time) FOR TIME 1 […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 50m Run 7 Strict Burpees 7 Tuck-Ups 7 Scap Pull-Ups 7 DB Clean & Jerk At 2:30 adjust movements to: 50m Run 5 Burpees 5 V-Ups 5 Kip Swings 5 DB Thrusters Workout “12 DAYS OF NCFIT” (Time) FOR […]

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Thursday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 5/5 PVC Around the World :20 Pike Stretch 5 Snatch Grip Deadlift 5 Snatch High Pull 3 Muscle Snatch Strength Metcon (No Measure) Hang Snatch High Pull 4X3 Reps -Focus on full extension -Leg Drive Strength Metcon (No Measure) 4 Sets: […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :40 Jumping Jacks Min 2 – :30 Air Squats Min 3 – 12-15 Med Ball Front Squats Workout Metcon (AMRAP – Reps) EMOM X30 MIN MIN 1: Max Wall Ball Shots (20/14) MIN 2: 12-15 Burpees […]

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