Forging Elite Fitness

Reebok CrossFit Back Bay
20 Jul
by: Published in Uncategorized

Pre WOD: EMOTM for 10 minutes:

Level 1: 4 Burpees 4 Strict Pull Ups
Level 2: 4 Burpees 6 Kipping Pull Ups
Level 3: 4 Burpees 2 Muscle Ups

Rest 2 minutes after the 5th minute

WOD: For time:

500M Row
20 Burpees
50 Double Unders
400M Row
16 Burpees
40 Double Unders
300M Row
12 Burpees
30 Double Unders
200M Row
8 Burpees
20 Double Unders
100M Row
4 Burpees
10 Double Unders


Outdoor endurance series…

Please note that today’s evening Endurance classes will be taking place at the Fenway Track.  Like always, don’t forget to bring whatever extras you may need.  Towels, water, sunscreen, and other such items may not necessarily be available to you at location.




Amy Lynn, Patrick Tylek liked this post
19 Jul
by: Published in Uncategorized

Pre WOD: 10 min AMRAP of:

10 V Ups
10 Shoulder Blade Retractions
10 Strict Toes to Bar
10 Hanging Shoulder Blade Retractions

WOD: The Bear Complex: 5 rounds of:

7 sets of:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

This is to be done as heavy as possible


The week to come…

Monday:  The Bear Complex!
Tuesday:  Pull work and a great triplet.
Wednesday:  The Chief!
Thursday:  7 reps per minute (easy peasy).
Friday:  Petranek Baseline!

Simple, yet effective,





18 Jul
by: Published in Uncategorized

Team WOD: For completed challenges:

5 mins to complete:

100 Burpees

4 mins to complete:

100 Hang Power Cleans (125/80)

3 mins to complete:

100 Russian Kettlebell Swings (24/16)

2 min to complete:

100 Shoulder to Overhead (65/45)

90 seconds rest between challenges


Fine tuning…

For whatever reason, this particular workout always gets to me.  There is something about it that makes me want to adjust it and optimize it to the point of perfection.  Slowly, but surely, it is improving and the following changes are the latest step in its evolution:

Hang Power Clean load increased 10 lbs for the men and 5 lbs for the women.
Shoulder to Overhead load was decreased from 75/55 to 65/45
The rest between each challenge was increased from 60 seconds to 90 seconds.

Please let me know how the changes go and what tweaks you think it may need.




Gram Tusia, Akemi Dazai liked this post
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