Forging Elite Fitness

Reebok CrossFit Back Bay
13 Jun
by: Published in Uncategorized

WOD: For total time:

2 rounds broken up anyhow of:

30 Power Clean (95/65)
30 Burpees

6 minute time limit

2 rounds broken up anyhow of:

40 Thrusters (95/65)
40 Toes to Bar

8 minute time limit

2 rounds broken up anyhow of:

500M Row
50 Russian Kettlebell Swings (32/24)

10 min time limit

If you finish under the time cap, you get to rest. If you do not, you have to move on.

==

Sunday Funday…

Just about half way through June and half way through our testing.  Things have gone pretty well and your numbers and times are getting better.  I want to literature-lly high-five you all and take a second to let you know that we as coaches and as a staff appreciate your hard work.  With that said, now that (you and) we know what you are capable of doing, we are happily going to ask for more!

Talk about giving an inch huh,

CG

==

 

12 Jun
by: Published in Uncategorized

Team (3) WOD: For time:

5K Run

One partner runs while the other two partners complete the following:

10 Burpees
50 Hang Power Clean (95/65)
10 Burpees
50 Toes to Bar
10 Burpees
50 Shoulder to Overhead (95/65)
10 Burpees
50 Double Unders
10 Burpees
50 Front Squats (95/65)
10 Burpees
50 Box Jumps (24/20)

The runners can run however much they would like

The work can be split up anyhow

The work starts over until the running is finished at 5K = 8 laps around the block and 1 x 200M Run

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Special shout out…

I just would like to give everyone a heads up that Coach Jessa and Coach Justin will be competing today when the Boston Iron face off against the DC Brawlers at 2 PM.  Go to NPGL.com to watch the stream and cheer them on!

Preview here,

CG

==

 

Stephen Berry, Gram Tusia liked this post
11 Jun
by: Published in Uncategorized

Pre WOD: 25 mins to establish as heavy a set of:

1 Power Clean + 1 Hang Power Clean

WOD:  DT: 5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)

13 min cap

==

From the CrossFit.com website…

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

RIP hero,

CG

==

Gram Tusia liked this post
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