Forging Elite Fitness

Reebok CrossFit Back Bay
10 May
by: Published in Uncategorized

Pre WOD:  30 mins to complete:

5 x 5 Front Squats at 15×5


WOD: 6 rounds for time:

200M Run
6 x 1 arm Kettlebell Swings (each arm) (24/16)
6 Burpee Box Jumps (24/20)


This is some good weathah…

Let’s have a quick look at the week ahead so you can be ready physically, physiologically, emotionally, psychologically, spiritually, biologically, chemically, epistemologically, zoologically, osteologically, odontologically and medically, historically and futureologically, etymologically, someofthesearemadeupacally and so on.

Monday = Front Squats
Tuesday = Press + Push Press (combo love) and some shoulder stability work
Wednesday = hmmm…I am not 100% sure on this one yet
Thursday = Brand new gymnastics movements (sorry tall people…you will have to be very careful!)
Friday = The much “loved” Cluster will make an appearance

I just really, really want you to be ready,



09 May
by: Published in Uncategorized

Hero Sunday WOD: Rankel: 20 min AMRAP of alternating rounds of:

6 Deadlits (225/155)
7 Burpee Pull Ups
10 Kettlebell Swings (32/24)
200M Run



Princess Swanson liked this post
08 May
by: Published in Uncategorized

Team WOD: 6 rounds for time of:

First 2 rounds:

400M Run (both people run)
30 Back Squats (135/95)

Second 2 rounds:

400M Run (Both people run)
20 Front Squats (135/95)

Last 2 rounds:

400M Run (Both people run)
10 Overhead Squats (135/95)


Looks familiar…

I know you think we have done this workout, but if you look again this is a complete remix.  Both people are always running each time and from there the Back / Front / Overhead Squats are split anyhow between both people.  With this ever improving weather Reebok CrossFit Back Bay is facing one pro and one con:

Pro:  Excellent running weather
Con:  More people to dodge on the runs

Lucky for you agility is one of the 10 general physical skills of CrossFitness,



Naif Alharbi liked this post
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