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 […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 100m Run MIN 2 – 35 Single Unders remaining time pike stretch MIN 3 – :45 Up-Downs MIN 4 – 8 Slow Air Squats + 8 Bootstrappers MIN 5 – 12 Empty Barbell Bent Over Row […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 10 Scap. Pull Ups 8 Up & Down 7 Kip Swings 6 Barbell Muscle Clean 5 Front Squats Strength Metcon (Weight) On a 15:00 min running clock… 5 Sets: 1 Clean High Pull + 1 Squat Clean Workout Metcon (Time) 5 […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Scap Pull-Ups 5/5 SA Ring Rows 10 Tuck Ups* *2nd Round perform 8 Up-Downs, 3rd Round perform 6 Burpees Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice J-Clamp Rope Climb Technique & Rope Ascents / Descents […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Stance Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall Ball Push Press 12/10 Cal Row (Mod effort) 10 Wall Ball Thrusters 10 Wall […]

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Saturday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 10 Bootstrappers 5 Behind the Neck Snatch Grip Push Press 5 Back Squats 10 Alt. Moose Antlers 5 Snatch Balance (above parallel) Strength Metcon (No Measure) Heaving Snatch Balance 5X4 Reps (light-moderate) Strength Metcon (No Measure) 5 Sets: Snatch Complex: 1 […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X7 MIN 10 Double Unders/25 Single Unders 7 Slow Good Mornings 10 Alt. Behind the Neck Alt. Elbow Punches 7/side Seated Shoulder Plate External Rotation (5/2.5) 7 Med Ball Front Squats (20/14)|(14/10) 7 Med Ball Push Press “Eli Strong” Metcon (Time) “Eli […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Ring Rows 5 Push-Up to Pike 3 Lunge + Lunge + Air Squat Into AMRAP x 3 MINUTES 5 Jumping Pull-Ups or Ring Rows 5 HR Push-Ups 7 Air Squats Strength Metcon (No Measure) 3 SETS 5-7 Tempo […]

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Thursday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 5/5 Back Rack Elbow Punches 5/5 PVC Around the World 5 Muscle Clean :30 Bottom Squat Stretch 5 Push Jerk Strength Metcon (No Measure) Push Jerk Build to a moderate-heavy 3-reps (3-3-3-3-3) Strength Metcon (No Measure) Complex: 5 sets: 1 Clean […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 10 DB Good Mornings 7/7 DB Deadlifts 7/7 DB Upright Row 7/7 DB Arnold Press 7 Box Jumps Workout Metcon (Time) FOR TIME 24 Single DB Box Step-Up (24/20)* 50 Alt. DB Snatch (50/35)|(35/20) 24 Single DB Box Step-Up *DB Can […]

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