Forging Elite Fitness

Reebok CrossFit Back Bay
04 May
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

A1) 10 x 3 Weighted Push Ups AHAP
A2) 10 x 5 Hanging Shoulder Blade Retractions
A3) 10 x 2 Reverse Wall Climb

WOD: 3 rounds for time:

15 Russian Kettlebell Swings (32/24)
12 Cal Row
9 Toes to bar

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Let’s talk May…

All brand new Saturday workouts. Hero (including some never-before-done) workouts every Sunday.  Longer workouts on Mondays and Tuesdays!  All the same great format as April.  Dreams do come true!!!

Happy Cinco,

CG

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03 May
by: Published in Uncategorized

Pre WOD:  30 mins to complete:

A) 5-5-5-5-5 Back Squats

B1) 3 x 14 Alternating Lunges with KB overhead
B2) 3 x 14 Alternating Lateral Goblet Lunges

WOD: 4 rounds for time of:

100M Row
5 Burpees
20 Double Unders
5 Burpees
20 Double Unders

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Nonstop action…

Another Squatastic Monday coming your way, but with a little twist. The Pre WOD was separated to enhance focus on each section while the WOD was made a bit longer / harder. Tuesday will have a VERY different type of press (something we may have only done once ever before…I think).  Wednesday will bring a few EMOTM, but only a few.  Thursday winds it back up to gymnastics never-before-done movements.  The week gets wrapped with some Hang Squat Snatch work on Friday.

Go put your fitness helmets on, you are going to need them,

CG

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02 May
by: Published in Uncategorized

Hero Sunday: Team WOD: 11 rounds of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

WOD: Wittman:  7 rounds for time of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

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From the CrossFit.com website…

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

RIP hero,

CG

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