Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) AMRAP X7 MIN 5/5 Groiner Stretch 5/5 Side Lunges 5 Kang Squat (PVC) 10 Back Squat (Barbell) :30 Bottom Squat Hold Strength Back Squat (5-3-3-2-1-1) Workout Metcon (AMRAP – Rounds and Reps) AMRAP X10 MIN 10 Power Clean (135/95)|(95/65) 20 Weighted Sit Ups […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 2 Sets: 10 Scap Push Ups 5/5 Squat Hold w/Twist 5 Push Up to Pike Stretch into… 2 Sets: 5 Snatch Deadlift 5 Snatch Pull 5 Snatch High Pull 5 Muscle Snatch 5 Behind the Neck Snatch Grip Push Jerk Strength Metcon (Weight) […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 6/6 Single Leg DB Deadlift (moderate load) 10 BB Good Morning 5/5 Side Lunges 10 Barbell Deadlift (95/65) Strength Deadlift (3X1-2 Reps (90-95%)) Workout Metcon (AMRAP – Reps) AMRAP X12 Min 12 Pull Ups 35 Double Unders/70 Single Unders 7/7 Hang […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) “Pizza Game” into… 3 Sets: 200m Light Jog 5/5 Arm Circles (5 backward-5 forward) :30 Hollow Hold 15 Superman :30 Quadruped Hold TEAM WOD Metcon (AMRAP – Rounds and Reps) TEAMS OF 3: AMRAP X20 MIN 150 Cal. Row* 150 Slam Ball Throw […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 sets 10 Bootstrappers 5/5 Groiner Stretch 5/5 Elbow Punches 5 Front Squats Strength Front Squat (3X2 Reps @90-95%) Workout Metcon (AMRAP – Reps) EMOM X12 MIN MIN 1: 6/6 Barbell Front Rack Split Squat (135/95)|(95/65) MIN 2: Max Wall Ball Shots (20/14)|(14/12) […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) AMRAP X8 MIN :30 BB OH Hold 5 Push Up to Pike Stretch 5 Strict Press 10 Scap Pull Ups :30 Hang on the Bar Strength Shoulder Press (3X1-2 Reps (90-95%)) Workout Metcon (Time) FOR TIME: 50 Burpees 40 Push Press (115/75)|(75/55) 30 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 6/6 Lunges :30 Bottom Squat Hold 10 Air Squats 5 Back Squat Strength Back Squat (3X1-2 Reps @90-95% ) Workout Metcon (AMRAP – Rounds and Reps) EMOM X16 MIN MIN 1: 65 Double Unders/120 Single Unders MIN 2: 15 Toes to […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (Time) 2 Sets 10 Romanian Deadlift 7 BB high pull 7/7 Elbow Punches 8 Hang Muscle Clean 10 Front Squats Strength Clean Complex (Time) In a 15 minutes running clock Build to a moderate weight 3 Power Cleans 2 Hang Clean 1 Squat Clean Workout […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 10 PVC Good Mornings 12 Alt. Side Lunges 10 PVC Kang Squat 10 BB Deadlift Strength Deadlift (2X3 Reps @85%) Workout Metcon (Time) For Time: 50 Alt. DB Snatch (50/35)|(35/25) 40 Alt. DB OH Lunges 30 Toes to Bar 20 DB […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) “PVC Game” into… Line Drills 2 Rounds: Frankenstein Kicks Toe Walk Heel Walk Knees to the chest High Knees Butt Kicks Side Shuffle (wall to wall) Team WOD Metcon (AMRAP – Rounds and Reps) AMRAP X20 MIN Buy in: 1 Mile Run (Both […]
