Forging Elite Fitness

Reebok CrossFit Back Bay
19 Dec
by: Published in Uncategorized

Team WOD:  For time:

10000/6500 lbs. of Back Squat
30 Buddy Push Ups
7000/4500 lbs. of Front Squats
30 Buddy Push Ups
5000/3500 lbs. of Overhead Squats
30 Buddy Push Ups

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No math this time around…

The last time this workout came up, I butchered some of the math for the reps.  This time around, you and your partner can do some quick math before getting started.  Figure out which loads are going to be optimal for each of the lifts and  then divide by the sum of the square multiplier of zero…or something like that.

Not smarter than a 5th grader,

CG

==

18 Dec
by: Published in Uncategorized

Pre WOD: 20 mins to complete:

3 x 20 reps alternating between 10 Front Squats and 10 Thrusters as heavy as possible

Rest as needed between sets

WOD: 3 rounds for time of:

21/15 Cal Row
15 Shoulder to Overhead (at Pre WOD weight)
9 Burpee Pull Ups

==

The end of the world as we know it…

By “the end”, I of course mean that this will no longer be happening because it is over.  By “of the world”, I of course mean our Friday Pre WOD activities that everyone has come to love so.  By “as we know it”, I mean as far as you know because I know otherwise.

Mwahahahaha,

CG

==

17 Dec
by: Published in Uncategorized

WOD 1: For time:

500M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Rest 1 minute

40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Rest 1 minute

30 Sit Ups
20 Push Ups
10 Pull Ups

Rest 1 minute

20 Push Ups
10 Pull Ups

Rest 1 minute

10 Pull Ups

WOD 2: For time:

1000M Row
40 Kettlebell Squats (48/32)
30 Toes to Bar
20 4” Deficit Handstand Push Ups
10 Muscle Ups

==

Let’s see if you can spot the differences…

WOD 1 was created before my phone call to the Sprint Customer Service.  WOD 2 was written immediately afterwards.  I wonder if you guys can spot the subtle differences between the two workouts?!  One of them is based on an old CrossFit benchmark test and another is based on my phone experiences just a little while ago.  I think the fine differences may be lost to some, but some of you will get it.

Get it Sprint style,

CG

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