Forging Elite Fitness

Reebok CrossFit Back Bay
01 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put in your scores!)

WOD 1: 9 min AMRAP of:

12 Cal Row
8 Push Press (95/65)
4 Front Squats (95/65)

At the end of the 9 minute mark:

6 minutes to complete to find:

2RM Thruster

WOD 2: 9 min AMRAP of:

12 Cal Row
6 Push Press (115/75)
3 Front Squats (115/75)

At the end of the 9 minute mark:

6 minutes to complete to find:

2RM Thruster

==

Put your hands together…

And give yourselves a round of applause.  With the first week of the Opens behind us, 15.1 and 15.1A have already tested our grips and our explosive power / technique.  With such a strong opener, one can only wonder what is left over in the four weeks to come.  Last year we had C2B Pull Ups with Overhead Squats!  What will we have in 15.2?  Maybe some Burpee Chest to Bars?!!!

Cross your fingers,

CG

==

27 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

 

Team WOD Girls remix:  For time:

21 reps of:

Deadlifts (225/155)
Power Clean (135/95)
Thrusters (95/65)
Handstand Push Ups (or double the Push Ups)
Ring Dips
Pull Ups

50 Wall Balls (20/14)

Repeat all of the exercises with 15 reps of everything and then 9 reps of everything with 50 Wall Balls at the end of each set

==

Reeeeeeeeeeeemix…

At the beginning of the month, we had teams of 3 tackle a workout that included 6 of the CrossFit girls.  Today, we have a remix where we eliminate two workouts (Grace and Isabel), but we also take out one partner.  You and one partner will only have one bar per team (save the M/F teams), but you can split the work however you see fit!

M/F≠Monday / Friday,

CG

==

26 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

 

Pre WOD: 15.1 prep work:

WOD 1: 15.1 Scaled:  9 min AMRAP of:

15 Hanging Knee Raise
10 Deadlifts (85/55)
5 Ground to Overhead (Snatches or Clean and Jerk) (85/55)

15.1A:  6 minutes to establish:

1RM Clean and Jerk

WOD 2: 15.1 Rx:  9 min AMRAP of:

15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches (115/75)

15.1A:  6 minutes to establish:

1RM Clean and Jerk

==

Since I am posting this ahead of time…

Good luck everyone!  I am very likely watching the live feed as you are and hoping that something deliciously evil like Burpees and Thrusters doesn’t come out of Castro’s mouth.  We shall see how things go, but no matter what, rely on form and technique to move you and pace yourselves correctly!

!!!!,

CG

==

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