Forging Elite Fitness

Reebok CrossFit Back Bay
05 Jun
by: Published in Uncategorized

Team WOD 1:  For time:

Alternating partners every minute on the minute until you reach 250 reps.

Every minute starts with a 150/120M Row and then:

For the first 8 minutes = Front Squats (95/65)
Next 8 minutes = Shoulder to Overhead (95/65)
After that = Wall Balls (20/14)

Team WOD 2: For time:

Alternate partners every minute on the minute until you reach 250 reps.

Every minute starts with a 150/120M Row and then:

For the first 8 minutes: Front Squats (115/75)
Next 8 minutes = Shoulder to Overhead (115/55)
After that = Wall Balls (20/14)

==

Tell me you get it…

Minute 1:  You do 200 or 160 meters of rowing (based on your self-identified gender) and then as many Front Squats as you can in the time that remains in that first minute.

Minute 2:  Your partner does 200 or 160 meters of rowing (based on their self-identified gender) and then as many Front Squats as they can in the time that remains in that second minute.

This will continue for 8 minutes and then…

Repeat the row, but when you are done you will perform Shoulder to Overhead in the same fashion.  This will go on for the next 8 minutes.

At minute 17 and forevermore until your team reaches 250 reps, you will repeat the row and finish the minute out with Wall Balls.

Crystal clear now,

CG

==

 

Derek Dolly, Gram Tusia liked this post
04 Jun
by: Published in Uncategorized

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

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

WOD: Complicated Girls 2: 10 rounds for time of:

3 Power Snatch (135/95)
2 Handstand Push Ups

==

CrossFit Prom…

Think about CrossFit and think about proms.  Each of those things has awful parts to it.  But when you put them together, magic happens.  There are no Burpees to do, just relaxing.  All of those people you hated in high school won’t be there.  You do not have to sneak alcohol and as a matter of fact you are encouraged to bring it.  Any sweating, panting, PR’ing, and other things of that nature will likely be a result of how awesome your night was.

Just meant to be,

CG

==

 

 

Malik Quest, Naif Alharbi liked this post
03 Jun
by: Published in Uncategorized

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