Forging Elite Fitness

Reebok CrossFit Back Bay
22 Dec
by: Published in Uncategorized

Final Internal Throwdown WOD (3) 1: 12 min AMRAP of:

75 Cal Row
100 Push Ups
65 Front Squats (95/65)

Only 1 person can work at a time

Rest 3 minutes

For time:

100 Cal Row
100 Push Ups
100 Front Squats (95/65)

Final Internal Throwdown WOD (3) 2:  12 min AMRAP of:

75 Cal Row
65 Overhead Squats (95/65)
55 Handstand Push Ups

Only 1 person can work at a time

Rest 3 minutes

For time:

100 Cal Row
100 Overhead Squats (95/65)
100 Handstand Push Ups

==

The grand finale…

These were the last two workouts of the internal throwdown this year and if you were there, you should remember exactly how awesome they were.  If they were awesome enough that you wanted to jump into the action, then today will grant you your wish.  You and two other partners can not only select between the first or second version of this workout, but also enjoy an enhanced second part that was not experienced during the competition.

Enhanced to fulfill all of your fitness pleasures,

CG

==

21 Dec
by: Published in Uncategorized

Flip a coin WOD: For as many completed rounds as possible:

The coach will flip a coin every minute on the minute for 30 minutes.

If it lands in heads, you will do one set of exercises.

If it lands tails, you will do a different set of exercises.

All loads will be 95/65.

L1: 10 reps EMOTM
L2: 12 reps EMOTM
L3: 14 reps EMOTM

H: Burpees          T: Strict Press
H: Front Squats T: Front Rack Lunges
H: Pull Ups         T: Toes to Bar
H: Power Clean  T: Kettlebell Swings
H: Wall Balls       T: Thrusters

These 5 minutes will repeat for 30 minutes

==

Please tell me this makes sense…

On minute one a coin is flipped.  If it’s heads you will do as many Burpees as your chosen level requires (L1 = 10 / L2 = 12 / L3 = 14) and you only have a minute to do it.  If that first minute, the flip of the coin yields tails, then you will do Strict Press for those reps instead and you still only have one minute to do it.  As soon as that first minute expires, the coin gets flipped again and you repeat this scenario for 30 minutes.  To the unexperienced eye, this may seem picnic-like…and it is!!!

So don’t even worry about it,

CG

==

Carlos Bernal liked this post
20 Dec
by: Published in Uncategorized

Partner WOD 1: For max reps:

2 min AMRAP of Thrusters

Rest 1 minute

Starts at 85/55 and adds 10 total lbs. after every round

Keep going until you can no longer perform a Thruster or 6 rounds

Broken up anyhow

Partner WOD 2: For max reps:

2 min AMRAP of Thrusters

Rest 1 minute

Starts at 135/85 and adds 10/5 total lbs. after every round

Keep going until you can no longer perform a Thruster or 6 rounds

Broken up anyhow

==

Remember this gem of a workout?…

If you don’t, then you are certainly in for some thrust-astic good time.  If you felt a cold chill down your spine and started to question all of the decisions in your life that have led to this very point, then  you are still in for some thrust-astic good time.  The only difference between the former and the latter will be the amount of Pre WOD smiling.

:),

CG

==

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