Forging Elite Fitness

Reebok CrossFit Back Bay
27 Dec
by: Published in Uncategorized

Team WOD 1: 11 rounds for time of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

WOD 2: Wittman: 7 rounds for time of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

==

From the CrossFit.com website…

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

RIP hero,

CG

==

26 Dec
by: Published in Uncategorized

Team WOD 1: For time:

15 Handstand Push Ups (or 30 Push Ups)
30 Knees to Elbows
45 Burpees
60 Walking Lunges
75 Pull Ups
90 Box Jumps (24/20)
105 Air Squats
120 Push Ups
135 Sit Ups
150 Double Unders

30 minute time limit

==

Nothing special today…

Just some fantastic fitness fueled fun fand falliteration!

Fee fhat fI fid fhere?,

CG

==

Princess Swanson liked this post
26 Dec
by: Published in Uncategorized


Main – CrossFit

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Metcon (AMRAP – Rounds)

Deck of cards WOD: For as many completed rounds as possible:

The coach will have a deck of cards and use them for a workout.

They will take out the face cards (J-Q-K) and use the numbers plus the Ace cards.

The coach will draw one card every minute and you will have 30 seconds to finish the workout demanded by the card and 30 seconds of rest.

Each card is worth is number in reps except the ace, which is worth 15 reps.

Clubs (♣): Russian Kettlebell Swings (24/16)

Diamonds (♦): Pull Ups

Hearts (♥): Wall Balls

Spades (♠): Burpees

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