Forging Elite Fitness

Reebok CrossFit Back Bay
04 Sep
by: Published in Uncategorized

Team WOD: The CIA Seven: Split up anyhow complete 7 rounds of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (32/24)
7 Pull Ups

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From the CrossFit.com website…

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

RIP heroes,

CG

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03 Sep
by: Published in Uncategorized

Pre WOD: EMOTM for 6 minutes:

3 Presses (same weight)
3 Strict Chin Ups

Rest 1 minute

EMOTM for 4 minutes:

30 seconds Bottom of Push Up Hold
30 seconds Bottom of the Squat Hold

Rest 1 minute

EMOTM for 2 minutes:

AMRAP Overhead Hold (same weight as before)
AMRAP Top of the Chin Up Hold

WOD: For time:

20 Burpees then in the remainder of time:

10 Pull Ups
10 Front Squats (95/65)
9 Pull Ups
9 Front Squats (95/65)

Continue this pattern until you complete…

1 Pull Up
10 Front Squat (95/65)

7 minute time limit

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Happy Friday everyone…

Please have a safe and super awesome Labor Day weekend.  I know that the summer is coming to an end and things from here on out are only going to get horriblecolder…horrible, but at least we have this whole month to enjoy.  We have some great WODs coming your way in September and the Paleo Challenge (details almost completed) is coming up quickly.  And because I know you guys really enjoy them, I have remixed some great Thursday workouts for your fitness pleasure this month.  The best is yet to come!!!

And babe won’t it be fine,

CG

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CrFit Oncm liked this post
02 Sep
by: Published in Uncategorized

WOD: For time:

1000M Row
200M Farmer’s Carry (20 x 10M)
800M Run
200M Front Rack Carry (20 x 10M)
100 Double Unders
200M Overhead Carry (20 x 10M)
100 Double Unders
200M Front Rack Carry (20 x 10M)
800M Run
200M Farmer’s Carry (20 x 10M)
1000M Row

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Adventure racing anyone?…

One of out members is looking to see if you would be interested in either participating or volunteering this Saturday in the Medical Wilderness Adventure Race.  You will be testing your skills in running, biking, canoeing, and orienteering.  She is looking for whole teams, free agents for already made teams, or volunteers.  If interested feel free to contact Hillary I. at medwar.challenge@gmail.com!

Good luck,

CG

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