Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills 25′ each movement Knees to chest Quad stretch Frankenstein kicks High knees Butt kicks Karaoke Side Shuffle (wall to wall) into… 2 Sets: 10 Up Down 5/5 Side Lunges :30 Cobra Stretch into Child pose (alt. movement inside the :30 sec.) […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: :30 Child Pose (Tricep Stretch) :15/side Scorpion Stretch :15 Deadhang on bar 5/5 PVC Around the World into… 2 Sets: (Barbell Warm Up) 5 Snatch Deadlift 5 Snatch High Pull 5 Muscle Snatch 5 Behind the Neck Push Jerks (Snatch Grip) […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 5/5 Plate Around the World (25/15) 10 Scap. Push Ups 10 Hollow Rocks 5 BB Strict Press 10 PVC Passthrough Strength Push Jerk (5-5-5) ON A 12:00 MIN RUNNING CLOCK… Build to a moderate 5-reps of Push Jerk. *From the ground […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X8 MIN :20 Wall Sit Hold 4/4 Groiner Stretch 8 Air Squats 5 BB Back Squats 5 PVC Good Mornings 5 Boot Strappers Strength Back Squat (5-5-5) ON A 15:00 MIN RUNNING CLOCK… Build for a moderate 5-reps (3 Sets only). Perform […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Funnel Tag Game” Into… 2 Sets: 5 Bootstrappers 5 Jumping Air Squats :30 Child Pose :20/side Thread the needle Partner Workout Metcon (Time) With a Running Clock in 30 minutes From 0:00-5:00, perform: 100 Up Down Star Jumps Then from 5:01-10:00, AMRAP of: […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 5 Sumo Stance Good Morning 5/5 Lunges 10 Alt. Superman + :10 sec. hold 10 BB Deadlift :20 Cobra Stretch Strength Deadlift (5-5-5 or 5-5-5-5) ON A 12:00 MIN RUNNING CLOCK… Build for a moderate 5-reps (not Touch & Go) *:05 […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 5 SLOW Air Squats 5 BB Good Morning 5/5 Groiner Stretch into… 2 Sets: 5/5 Elbow Punches 5 Thrusters 5/5 Cossack Squats 5 Behind the Neck Thrusters Strength Thrusters (3-3-3-3) Total weight will be the score… ON A 15:00 MIN RUNNING […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 5 SLOW Air Squats 5 BB Good Morning 5/5 Groiner Stretch into… 2 Sets: 5/5 Elbow Punches 5 Thrusters 5/5 Cossack Squats 5 Behind the Neck Thrusters Strength Thrusters (3-3-3-3) Total weight will be the score… ON A 15:00 MIN RUNNING […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X8 MIN 5/5 PVC Around the World 10 PVC Passthrough 5/5 Elbow Punches 5 BB Strict Press :20 Standing Straddle Stretch Strength Split Jerk (Practice) (3-3-3-3) ON A 12:00 MIN RUNNING CLOCK… Split Jerk (Group Practice guided by the Coach) 4 Sets […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 5 Bootstrappers 10 Air Squats 10 PVC Good Morning 5 Back Squats 4/4 Groiner Stretch Strength Back Squat (1-1-1-1-1-1-1) ON A 20:00 MIN RUNNING CLOCK… Build for a HEAVY 1-rep of the day (not a PR) (7 attempts only) *Focus on […]

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