Thursday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Rounds 10 PVC Around the world :20 Pike Stretch :20 Box Overhead Stretch :45 Foam Roll w/Barbell Stretch Weightlifting Metcon (No Measure) Work to a Heavy 1-Rep of Snatch Let’s Goooooooo!!!!!!!

Read More »

Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 200m Run @ Mod Pace 6 Push-Up to Pike 7 Up-Downs 8 Double DB Push Press Skill Metcon (No Measure) 2 SETS FOR QUALITY :20 Alt. Handstand Shoulder Taps -Rest as needed b/t Sets- Then Into… 2 SETS FOR […]

Read More »

Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Kip Swings 5/5 KB Russian Swings 5/5 KB Bent Over Row Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep TNG Deadlift* *Option for “Library TNG” Deadlift (Score is Weight) Workout GET […]

Read More »

Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m run 10 Box Step Overs 10 Push Up to Pike** **On minute 4:00 transition into Hands Release Push Ups Workout Metcon (AMRAP – Reps) 4 SETS FOR REPS 1:00 – Max DB Floor Press (50/35)|(35/20) 1:00 – Max […]

Read More »

Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 8 Up-Downs 8 Groiners 8 PVC Pass Throughs 8 PVC Jumping OHS Strength Hang Snatch (3-3-3-3-3) *Start Light and build to Moderate-Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 7 Hang Squat Snatch (95/65)|(65/45) […]

Read More »

Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS :30/:30 Single Leg Swings (L/R) :30 Max Bar Hang :30 Scap Push-Ups Immediately into… 3 SETS 5 Perfect + Slow Push-Ups 3 Perfect + Slow Ring or Body Rows Workout Metcon (AMRAP – Rounds and Reps) […]

Read More »

Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-Ups 5 Squat Thrust Workout “9/11” (Time) FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans […]

Read More »

Saturday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 7/side Plate Around the World (25/15) :20 Pike Stretch Hold 5 Tempo Strict Press (:02 descending) 5 Barbell Front Squats :20 Bottom Squat position Stretch (Push the knees outside with the elbows) Strength Metcon (No Measure) Shoulder to Overhead Complex (4 […]

Read More »

Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Perform Warm-Up w/ an Empty Barbell… AMRAP x 6 MINUTES 6 Alt. Elbow Punches w/ Barbell 6 Controlled Barbell Front Squats 6 Up-Downs Over Bar (stand first then jump with both feet) 6 Alt. Groiners :15 Up-Dog Stretch Strength Metcon (Weight) 10-8-6* Tempo […]

Read More »

Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS :30 Superman Hold :30 Hollow Hold 8 Slow Tuck-Ups 8 KB Russian Swings 8 KB Sumo Deadlifts Strength Metcon (Weight) ON A 12:00 MIN RUNNING CLOCK… Build to a Light-Moderate 5-Reps w/tempo (20X1) of: Sumo Deadlift (5-5-5-5) Workout Metcon (Time) FOR […]

Read More »