Forging Elite Fitness

Reebok CrossFit Back Bay
19 May
by: Published in Uncategorized

WOD: Masters Qualifiers 2015 WOD 3: 2 rounds for time of:

1000M Row
50 Thrusters (65/45)
30 Chest to Bar Pull Ups


Get ready for some fun…

The following are the times and age groups for the winners of this workout during the Masters Qualifiers competition for the 2015 CrossFit games:

Gabriel Romero (40-44):  14:54
Bill Grundler (45-49):  14:50
Brian Shockley (50-54):  17:30

Amanda Allen (40-44):  14:52
Chris Perrins (45-49):  17:47
Shellie Eddington (50-54):  19:18

The bad news is that all athletes up until 54 years of age did THE SAME EXACT WORKOUT.  The load on the Thrusters and the Chest-to-Bar standards for Pull Ups was the exact same.

Have a great time,



18 May
by: Published in Uncategorized

Happy Birthday

Pre WOD:  35 mins to complete:

3 x 5 Push Press

2 x 3 Push Press

1 x 1 Push Press (score this on WODIFY)

Make each set is heavier than the last

WOD: 15-10-5 reps for time of:

Push Press (50% of heaviest Push Press)
Hang Power Clean (50% of heaviest Push Press)
Deadlift (50% of heaviest Push Press)


I know I am late…

But this week’s coverage is here:

Yesterday:  Was a great day!
Today:  Some more going overhead and getting strong doing it (going to talk about this some more next week)
Wednesday:  150 Pull Ups for time…maybe…
Thursday:  Brand new Gymnastics movement!
Friday:  Snatch…as in from the floor and with a full squat.

Got a great week ahead of you,



17 May
by: Published in Uncategorized

Pre WOD:  25 mins to find complete:

A)  5 x 5 Overhead Squats

B) 5 sets of 30 seconds on / 30 seconds off:

Double KB Overhead Walk AHAP

WOD: 3 rounds of:

200M Run
30 Double Unders
10 Wall Balls (20/14)



If that workout looks suspiciously easy, rest assured that it is, in fact, easy.  This workout is easy as long as you stay within your limits.  This workout is easy as long as your legs are fresh after doing the Overhead Squats.  This workout is easy as long as you take your time going up the stairs.  This workout is easy as long as you keep coming up with reasons for it.

If only there were another option,



Ellen M. Gordon Ward liked this post
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