Forging Elite Fitness

Reebok CrossFit Back Bay
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

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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

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Princess Swanson liked this post
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

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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

==

16 Dec
by: Published in Uncategorized

Pre WOD: 20 mins to find:

1RM Clean and Jerk (any style)

WOD 1:  3 rounds for time of:

5 x 1 Power Clean 1 Hang Power Clean 1 Shoulder to Overhead 1 Front Squat (70% of your Pre WOD)
30 Double Unders

WOD 2:  3 rounds for time of:

5 x 1 Power Clean 1 Hang Power Clean 1 Shoulder to Overhead 1 Front Squat (70% of your Pre WOD)
50 Double Unders

The complex is to be done unbroken

50 Additional Double Unders if you do not go unbroken and the Power Clean has to be a touch and go rep.

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I am mad…

And I have two good reasons for it!  Reason numero one is that sooner or later that little girl is going to have a heavier Deadlift than I.  Number dos is that you just read this whole workout and did not realize how much work you will have to suffer through fun you will have.  The complex shouldn’t be light for anyone who is pushing the Pre WOD and it should be extra punishing delightful for those who select to do it unbroken.  Even if you like Double Unders, there are three rounds of that complex that you must go through to slay the dragon and save the princess finish the workout.

Really glad I made those edits,

CG

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Rhiannon Young liked this post
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