Forging Elite Fitness

Reebok CrossFit Back Bay
20 Jun
by: Published in Uncategorized

Team WOD: For time:

1 Cal Row
1 Shoulder to Overhead (95/65)
1 Burpee
1 Russian Kettlebell Swings (24/16)
2 Cal Row
2 Shoulder to Overhead (95/65)
2 Burpees
2 Russian Kettlebell Swings (24/16)

Continue this pattern until you reach 15 reps of each exercise

==

1 + 2 + 3…

+ 4 + 5 + 6 + 7 + 8 + 9 + 10 + 11 + 12 + 13 + 14 + 15 = who knows.  I’m not a mathematician…I can’t math good!

It’s 120,

CG

==

19 Jun
by: Published in Uncategorized

Team WOD:  Alternating every 30 seconds for time:

100 Wall Balls (20/14)
900M Row
80 Thrusters (75/55)
70 Russian Kettlebell Swings (24/16)
60 Pull Ups
50 Wall Balls
400M Row
30 Thrusters (75/55)
20 Russian Kettlebell Swings (24/16)
10 Pull Ups

(Partner who is not doing work is holding the plank)

==

Remix…

I couldn’t come up with a satisfactory workout with what I originally had planned.  The whole idea was scrapped, a few Russian Kettlebell Swings were thrown into the formula, and out came this little gem.  An ever descending effort that you and a planked partner get to munch on 30 seconds at a time!

Bon appétit,

CG

==

Gram Tusia liked this post
18 Jun
by: Published in Uncategorized

Pre WOD:  25 mins to complete:

A) 17 mins to find: Heavy single Power Snatch
B) 8 min AMRAP of:

Power Snatch (80% of heavy single)

The AMRAP starts right at the 17:00 minute mark

WOD:  3:00 min AMRAP of:

KB Overhead Carry Walk (20/12)

Every time you put the bells down = 9 Burpees

3 min AMRAP of:

KB Front Rack Carry Walk (20/12)

Every time you put the Kettlebells down = 9 Burpees

No rest in between AMRAPs
Putting the bell down between AMRAPs will call for the Burpee penalty
The WOD is scored by number of Burpees done

==

Something for everyone…

Wanna lift heavy today?  We got that!  Wanna go fast today?  We got that!  Wanna endure the struggles of being a kettlebell master for only 6 minutes what will feel like 100 years with the constant threat of Burpees looming over you today?  We got that too!  This is a full blast of fitness hitting you from every direction.

Physically and psychologically,

CG

==

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