Thursday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 5/5 Elbow Punches 5/5 PVC Around the World 5 Muscle Clean 5/5 Groiner Strertch 5 Push Press Strength Tall Jerk (5-5-5-5) 10:00 min running clock… -Foot Work transition priority. -Fast transition under the barbell. Strength Clean Segment Deadlift (3-3-3-3) 10:00 min […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Dead Bugs 10 PVC Pass Through + Lunge 5/5 Stagger Good Morning 5 Empty Barbell Hang Muscle Snatch 5 Empty Barbell Snatch Balance Strength Deadlift (1×5 @ 60%) 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 200m Run 12 Step-Ups* 10 Scap Push-Ups 8 Slow Perfect Push-Ups 6 Slow Dead Bugs *Sets 3/4 Step-Ups turn to Box Jumps Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 5 Box Jumps (30/24) 10 Hand […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 6/6 DB Arnold Press 30 Mountain Climbers* 10 Hollow Rocks 5 Push Up to Pike Stretch *Perform 8 Frog Jumps in the 2nd Round, Perform 8 Up-Downs in the 3nd Round. Strength Shoulder Press (1×5 @ 60%) 1×5 @ 40%* 1×5 […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m Run 10 Box Step Overs 10 Scap Pull-Ups 8 DB Deadlift 8 Tuck-Ups Workout Metcon (Time) FOR TIME 20 Toes to Bar 800m Run 20 Toes to Bar 40 Single DB Box Step-Overs (50/35)|(35/20)|(24/20) 20 Toes to Bar […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2 SETS (4:00 Cap) w/ PVC Pipe 5 Inchworms w/ Push-Up 10 Alt. Groiners 10 Bootstrappers 10 PVC Pass Throughs 10 Behind the Neck Snatch Grip Shoulder Presses Workout Metcon […]

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Saturday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 5/5 Elbow Punches 5/5 PVC Around the World 5 Muscle Clean 5/5 Groiner Strertch 5 Push Press Weightlifting Push Jerk (2-2-2-2-2) On a 10:00min running clock… Perform 2-moderate-heavy rep Weightlifting Below the Knee Clean High Pull (4-4-4-4) On a 10:00min running […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10-9-8-7-6-5-4-3-2-1 Air Squats Bicycle Crunches Ring Rows Workout Metcon (Time) FOR TIME 50 Sit-Ups Immediately Into… 10 ROUNDS 10 Alt. DB Thrusters (50/35)|(35/20)* 5 Strict Pull Ups Immediately Into… 50 Sit-Ups (Score is Time) *Athlete will press one DB […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift 5 Hip to Below Knee Deadlift 5 Full Deadlifts 5 DB Jefferson Curls *At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts.COACHES NOTE — […]

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Thursday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) AMRAP X7 MIN 10 PVC Pass through 10 Push Up to Pike Stretch 10/side Seated Plate External Rotation 5 Muscle Snatch 5 PVC Snatch Balance Strength Behind the Neck Snatch Push Jerk (3-3-3-3-3) Work on a 10:00min running clock 5 Sets of 3 […]

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