Thursday

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) Clean Complex: 5 Sets: 2 […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 7/7 Single Arm Ring Rows 8 Step-Ups (24/20) 9 Tuck-Ups :20 Active Hang Workout Metcon (Time) 12 ROUNDS FOR TIME 4 Up-Down Box Climb Overs (30/24)* 2 Ring or Bar Muscle-Up *Climb Over = Step-Up or Climb-Up with both […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 10 Samson Lunges 8 Alt. Groiners 8 KB Deadlifts * 10/10 Single Leg Glute Bridge-Ups * KB Deadlifts Switch to Russian KB Swings for Set 3 Skill Metcon (No Measure) 3 SETS FOR QUALITY 10 Alt. Tempo Pistol Squats (2020)* :45 […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 100m Run 20 Mountain Climbers 5 BB Strict Press :10 BB OH Hold -Quick Rest b/t Sets- Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 24 Sit-Ups 12 Push Press (115/75)|(75/55) (Score is Time) KG BB: (50/35)|(35/25) Post Workout Skill […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 15 Double Unders/30 Single Unders 6 Bootstrappers 6 Tricep Push Ups 3 Deadlift + 3 Muscle Cleans Extended Warm-up Metcon (No Measure) “TABATA” 8 SETS (:20 ON /:10 OFF) MOVT 1 – Top of Push Up Hold MOVT 2 […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON AN 8:00 RUNNING CLOCK… 10 Scap Pull-Ups 20 Bent Over Rows (Light DBs or Bands) 30 Single Unders (Switch to Double Unders on Set 3) Strength Metcon (No Measure) 3 SETS 10 Perfect Chin-Ups 1:30 EZ Cardio** **Athlete Choice on […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5 Burpees 10 RKBS (Athlete Choice) 15 Air Squats (Option to turn to KB Goblet squats) *Once this quick body weight warm-up is complete, barbells come out for the Drilling and Loading Workout “WHISKEY TANGO FOXTROT” (Time) […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X6 MIN 6 Up Downs 8 Slam Ball Deadlifts* 10 Step Ups** *At 3:00, switch to Slam Balls **At 3:00, swap for Single DB Box Step Ups Workout Metcon (No Measure) EMOM x 20 MINUTES* MIN 1 – 25 Slam Balls (25/15) […]

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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!!!!!!!

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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 […]

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