Forever CrossFit
191 Watertown St, Suite 2, Watertown MA 02472
Phone: 617-964-1125 
Email: forevercrossfit@gmail.com
2:37 pm

Saturday September 20th

BBNC Day 6

Partner WOD
"Want to Walk or Run?"

Note: Partners choose either: 200m KB Waiter's walk (100m Right Hand, 100m Left Hand, 53/35).. OR 400m Run to start the first round. Partners must trade back and forth after the 1st round for who does which one..

6 Total Rounds of: (each person will do (3) 400 m runs, and (3) Waiter's walks)
--4 Minutes to complete--
400 m Run/200 m WW
then, in the remaining time:
10 Burpees
10 Deadlifts 185/135
10 Box Jumps 30/24

-Rest 2 Minutes between rounds--

Divide the 10/10/10 in any manner between partners.
Pick up where you left off each round.
Score is total round of the 10/10/10 AMRAP

Rounds start at 0-6-12-18-24-30.
34 Minutes total.

Scale weights/boxes as needed.

7:18 pm

Friday September 19th

BBNC Day 5

5 Rounds of:
Power Snatch + 2 Hang Squat Snatch
Heaviest Possible

Advanced - 2 Rep Max from Blocks (barbell just above knee)

"Strictly Business"
1 Squat Snatch (155/105)
3 Strict Pull Ups
5 Strict HSPU

Scale all as needed.
Barbell weight should be challenging, but minimal misses.
Band Pull Ups or Ring Rows.
1-2 ABMats or Ring Push Ups or Push Ups for HSPU Sub.

6:03 pm

Thursday September 18th

BBNC Day 4

Do you ever video yourself lifting? SEND THEM MY WAY for a free video breakdown!!
I love to geek out on these and help people better their technique, especially if you lift alone on the side from time to time. Help me help you!!

Back Squat
3 x 10  with full 2 second pause at the bottom (2 Mississippi count)

Try to add 5-10 lbs from last week!

"Rows and Holds"
4 Rounds:
Every 4th minute (0-4-8-12)
300 M Row (All Out)
immediately after the row, choose from the following, based on ability:

-1 Minute Plank
-40 second Hold Hanging from Pull Up Bar (shoulder engaged)
-30 Second Ring Support Hold
-25 Foot Handstand Walk

Record all 4 interval times, and note the gymnastics motion/hold of choice.

7:02 pm

Wednesday September 17th

BBNC Day 3

5 x 5

Climbing in weight.
Feel free to try out the axle bars, or strongman log today if you so choose.

Ca$h Out Fun
Prowler and Atlas Stones!!

Benchmarks for these challenges can drive anxiety up a bit.
If you need to make one of the 2 days up, please do so!
Let's have some fun today! Lift something heavy!

7:01 pm

Tuesday September 16th

BBNC Benchmark Day #2

Strength Test

20 Minutes to a 1RM Clean

--immediately following--

3 Minutes to a 10RM Deadlift (no more than 2 attempts)

7 Thrusters (75/55)   (Advanced - Hang Squat Snatch)
7 Lateral Hop Burpees    (Advanced - Burpee Pull Ups)

4:47 pm

Monday September 15th

BBNC Benchmarks Day 1

Skill Tests

-Max Strict Pull Ups
-Max Height Box Jump

Note: No scaling. If strict pull ups are not in your repertoire quite yet, use the time to work on some negatives and partner-assisted pull ups. Do not get discouraged.
Second Note: For Max Height Box Jumps, use tires or padded boxes when you go for an absolute max effort jump, make sure you have a safe bail out or spotter if needed.

Conditioning Test
For time:
Run 1 Mile

If you need to make up either of these, please let your team captain know so they can get your stats sheet filled out properly!!

8:04 pm

Saturday September 13th

"Royal Rumble"
Teams of 2:

For time:

800 M Run (Together)


4 Rounds of:
20 KB Swings (2/1.5)
30 HR Push Ups
20 T2B


20 Bear Complexes (135/95)

Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Rack Push Press

Partition any portion of the workout as needed with your partner, after the run.
Scale as required with KB weight, knee push ups, and T2B --> Sit Ups.

6:32 pm

Friday September 12th

Clean & Jerk
15 Minutes to build to a heavy single.
Think perfect, crisp technique.. not necessarily a true 1RM.

"Macho Man"
Every minute on the minute, for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks

Rx - 165/115

Scale as needed.
L3 - 135/95
L2 - 115/75
L1 - 95/55 or less

5:27 pm

Thursday September 11th


We need to have time to set up the teams and get everyone organized before it starts next Monday, 9/15.

Check out the rack on Sue!! I mean.. Front rack...

Extended Mobility and Warm Ups

Deadlift Prep

"Hulk Hogan"
Ladder WOD
18 Minute Clock:
Muscle Up
Deadlift (315/225)
X00 Meter Row

1-1-100m-2-2-200m-3-3-300m etc., continuing in that pattern

Sub Ring Dips only for Muscle Ups (no pull ups)
Additionally, you can sub Banded Transitions, or HR Push Ups.
Scale deadlift weight as needed. Should be heavy and challenging.

5:31 pm

Wednesday September 10th

Yoga Tonight at 7PM with KT!

Back Squat
3 x 10 with full 2-second Pause

Add 5-10 lbs to last effort when we did this, or if you missed it previously, set a baseline.

"Stone Cold"
For time:
Shoulder to Overhead (135/95)

--20 DUs between each rep round--

The clock starts and all athletes will complete 10 burpees, 10 S2OH, 20 DUs, 9 and 9, 20 DUs, etc.
Finishes with 20 DUs after the round of 1 & 1.

Scaled - 40 Singles or 30 seconds of DU attempts
Scale barbell weight as needed, 10 reps in a row should be possible for the overhead portion, but challenging.

Remember, after the round of 8, you are basically halfway done.