Forging Elite Fitness

Reebok CrossFit Back Bay
30 Jun
by: Published in Uncategorized

WOD: 5 rounds for time:

15 Wall Balls (20/14)
20 Over the Box Jumps (20/16)
25 Russian Kettlebell Swings (24/16)
20 Double Unders
15 Burpees

Level 1: 400M Run every 5 minutes
Level 2: 400M Run every 4 minutes

The workout starts with a 400M Run

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Alternate workout today…

For time:

Move couch (100?)
Move TV (70”)
Move tables and chairs (50?)
Move one Kettlebell (24)
Move A LOT of someone else’s stuff (30958471923745)
Move whatever of my stuff that fits afterwards (.25)
Walk up a bunch of stairs repeatedly

WOD starts at around 8:30 AM in East Boston.  No need to sign up on MINDBODY!!!  Anybody…anyone…someone…

I’m going for a PR,

CG

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29 Jun
by: Published in Uncategorized

Pre WOD:

A1) 10 x 3 Weighted Push Ups AHAP
A2) 10 x 5 Hanging Shoulder Blade Retractions
A3) 10 x 2 Reverse Wall Climb

WOD: 7 min AMRAP of:

12 Pull Ups
18 Alternating Arm Kettlebell Swings (24/16)
30 Double Unders

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Make sure you talk about Endurance…

Make sure you remind everyone that the evening Endurance workouts will be taking place at the Fenway track today.  Also, remember to put on the blog that they should bring water, towels, and all of the other nonsense you usually put up.  Don’t forget to include the fact that next week will not have outdoor Endurance classes.  One last thing, you should definitely erase all of those inappropriate jokes from tomorrow’s blog.

Those are bad,

CG

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28 Jun
by: Published in Uncategorized

WOD: For time:

50 Squats (95/65)
40 Squats (135/85)
30 Squats (155/105)
20 Squats (185/115)
10 Squats (225/135)

You have to alternate between Back, Front, and Overhead Squats each time you put the bar down.

You have to do the same number of reps for each style of Squat.

Each new set of Squats starts at Back Squats

If you are scaling, each set has to be heavier than the last

If you cannot do Overhead Squats, then you are to only switch between Back Squats and Front Squats

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Weekly week preview!…

Today:  You are going to be sore.
Tuesday:  Weighted Push Ups strike again!
Wednesday:  Running maybe?  Like, maybe, lots of it?
Thursday:  HSPU progressions and the original baseline workout.
Friday:  First Regionals 2015 workout

Please note that starting in July the programming schedule is going to change.  These changes will start taking place on Monday July, 6.

You have been warned,

CG

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