WOD Blog | Forever CrossFit

Saturday May 18th

Posted by Rick on May 17, 2013 in WOD Blog | 0 comments

Hero WOD “Blake” 4 Rounds for time: 100 foot walking lunge with plate overhead (45/35) 30 Box Jumps (24/20) 20 Wall Balls (20/14) 10 HSPU Scaled versions – Depending on ability, athletes may alter the plate weight, box height, med ball weight, and substitute alternate movements for HSPU or limit the ROM with abmats (no more than...

Friday May 17th

Posted by Rick on May 16, 2013 in WOD Blog | 3 comments

Review Kettlebell Snatch “Kettlecorn” 4 Rounds for time: 10 KB Swings (1.5/1) 5 KB Push Press Right Hand 5 KB Push Press LH 5 KB Snatch RH 5 KB Snatch LH 50 yard Bear Crawl (wall to windows, and back) Post Times to Comments!!! The CrossFit Games NorthEast Regional …is THIS WEEKEND at Reebok HQ in Canton, MA!!! You should...

Thursday May 16th

Posted by Rick on May 15, 2013 in WOD Blog | 5 comments

I expect you all to go HAM like this today… BBNC Benchmark #2 Clean & Jerk 3 Rep Max 10 Minute clock. 40 seconds to complete all 3 reps once you have touched the bar from rep #1. You may take as many or as few attempts as you would like. Strategy is up to each athlete. Try to beat your last number by 5-10 lbs!!! Post Weights to Comments!!! The...

Wednesday May 15th

Posted by Rick on May 14, 2013 in WOD Blog | 20 comments

BENCHMARKS!! RECORD YOUR NUTRITION SCORES UP TO, AND INCLUDING, THURSDAY MAY 16TH. BBNC Benchmark #1 “Jackie” For Time: Row 1000m 50 Thrusters (45#) 30 Pull Ups 12 minute strict time cap. Post Times or Scores to...

Tuesday May 14th

Posted by Rick on May 13, 2013 in WOD Blog | 11 comments

Skill Rope Climbing Note: If you will be climbing a rope as RX’d, I recommend wearing long socks or long pants. “Highlander” AMRAP 3 Rope Climb Ascents (sub Ring Rows/Pull Ups as required) –Rest 2 Minutes– AMRAP 3 Push Ups –Rest 2 Minutes– AMRAP 3 Double Unders (sub attempts/singles as...

Monday May 13th

Posted by Rick on May 12, 2013 in WOD Blog | 6 comments

Hang Power Snatch 5 x 3 “Ocean State Master’s” 10 Minute Clock: 300 m Run 5 Snatch Grip Deadlift 5 Hang Power Snatch 300 m Run 10 Snatch Grip Deadlift 10 Hang Power Snatch 300 m Run 15 Snatch Grip Deadlift 15 Hang Power Snatch 300 m Run … Continue in this scheme as high as possible, adding 5 reps per round. 300 m Run complete is worth...

Sunday May 12th

Posted by Rick on May 11, 2013 in WOD Blog | 0 comments

Rest Day Benchmarks are coming up this week for the BBNC! You guys have done an awesome job so far, so finish up strong on the nutrition piece, get your scores on the board so we have them, and CRUSH your benchmarks like they stole something from you. Jackie will be on Wednesday, and 3RM C&J is on Thursday. If you need to complete them other days (or on the...

Saturday May 11th

Posted by Rick on May 10, 2013 in WOD Blog | 6 comments

Partner WOD “California Dreamin” For Time: 800 m Run (together) 10-8-6-4-2 Strict Pull Ups Squat Cleans (135/95) T2B Overhead Squat (135/95) (25 Double Unders before switching each round) 800m Run (together) (Exmple- After returning from the initial run, Partner #1 starts and performs 10 pull ups, 10 squat cleans, 10 T2B,...

Friday May 10th

Posted by Rick on May 9, 2013 in WOD Blog | 5 comments

Extended Mobility “Christine” 3 Rounds for Time: Row 500 m 12 BW Deadlifts 21 Box Jumps (20″) Post Times to Comments!!! Level 2 – 80% Bodyweight Level 1 – 60% Bodyweight, 12″ Box Jumps or Step...

Thursday May 9th

Posted by Rick on May 8, 2013 in WOD Blog | 3 comments

Skills Rings – Movements & Static Holds “Audi” Athletes will choose 4 Ring Movements or Holds. Perform: 1 Minute Max Reps or Max accumulated Static Hold 1 Minute Rest Repeat 1 Minute On/1 Minute off format for all 4 movements. 3 Rounds of each, rotating from station to station. (12 total, with a minute break in between...