Forging Elite Fitness

Reebok CrossFit Back Bay
27 Apr
by: Published in Uncategorized

Pre WOD: EMOTM for 7 mins:

5 Press

Rest 3 minutes

EMOTM for 7 mins:

3 Push Press

Rest 3 minutes

EMOTM for 7 minutes:

1 Push Jerk

No failed reps

WOD: In 3 minutes:

Level 1: Accumulate 60 seconds of Ring Support and then alternate between ME Push Ups and Ring Dips as an AMRAP

Level 2: Accumulate 60 seconds of Ring Support and then alternate between ME Push Ups and Ring Dips as an AMRAP

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Coming in hot…

Wrapping up the month with all of the presses we have done so far and then some Push Jerks.  Please note that the heaviest lift for your Press and Push Press should be added as a comment or as additional work on WODIFY, but please record your heaviest Push Jerk as your score for the Strength work.  I know a lot of you are hungry to get some heavy weights overhead and this day is for all of you.  The keys to the Porsche are in your hands and it’s time to take that baby out for a ride.

That last sentence is not the best analogy, but it’ll do,

CG

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

Pre WOD: 30 minutes to complete:

A1) 5-4-3-2-1 reps of Back Squat (each set is heavier than the last)
A2) 14 Jumping Split Squats

WOD: 9-1 reps for time of:

9 Burpees
9 Cal Row

Reset the rower every time

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Monday!!!…

Welcome to the beginning of the of this fantastic week.  We have some Back Squats coming into place today.  ALL of the presses coming in tomorrow.  Wednesday will bring a running+KB work with Rowing+Wall Balls tetrasome.  Thursday will lead off with some Clean Pull work that will be followed up on Friday…which will also be the first day of May!!!

This is going to a sexy week,

CG

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New England's Own RJ liked this post
25 Apr
by: Published in Uncategorized

Team (3) WOD 1: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (75/55)

One person must always have a 25/15 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

Team (3) WOD 2: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (95/65)

One person must always have a 45/35 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

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Sunday sweats…

Let’s get real though…who doesn’t like a little sweat session sometimes?  Sweating feels good and ironically enough it can make you feel clean.  There is just something about getting all hot and bothered during a workout that makes it seem better.  Maybe it’s an animal instinct thing, maybe it’s just trying to get all of the alcohol out of your system.  Whatever your reason for wanting to sweat, they are yours and they can be tied to your personal goals.  I’m cool with that, but I just want to make sure that you and everyone here at Reebok CrossFit Back Bay isn’t missing out on some serious fitness.  If you are shying away from lifting heavy and some high intensity / short duration work you are missing out!!!

My work here is done,

CG

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