Forging Elite Fitness

Reebok CrossFit Back Bay
13 Dec
by: Published in Uncategorized

Team WOD 1: End of the world (team style):

120 Weighted Buddy Sit Ups (30/20)
20 Overhead Lunges split anyhow (85/55) every thirty reps

then

100 Overhead Lunges (85/55)
14 Weighted Buddy Sit Ups (30/20) every time you both drop the bar once

Team WOD 2: End of the world (team style):

90 Toes to Bar
20 Overhead Lunges split anyhow each every time you both come off the bar (115/75)

then

100 Overhead Lunges
15 Toes to Bar split anyhow every time you both drop the bar once

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Remember when this was a thing?…

A whole movie came out (and was terrible) with the idea that the world was going to end on 2012 (lazy Mayans!).   With that said, enjoy this team workout designed after the workout that was created after that occasion.  It should be just the right amount of awful…kinda like the movie!

CG

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Please also start noting the Holiday schedule for the gym!!!  It is written on the boards at Box 1 and Box 2!

12 Dec
by: Published in Uncategorized

Team WOD 1:  For completed rounds:

5 mins to complete:

100 Burpees

4 mins to complete:

100 Hang Power Cleans (115/75)

3 mins to complete:

100 Russian Kettlebell Swings (24/16)

2 min to complete:

100 Shoulder to Overhead (75/55)

Two minutes rest between challenges

Team WOD 2: For completed rounds:

5 mins to complete:

125 Burpees

4 mins to complete:

100 Hang Power Cleans (115/75)

3 mins to complete:

125 Russian Kettlebell Swings (24/16)

2 min to complete:

100 Shoulder to Overhead (75/55)

Two minutes rest between challenges

==

Once again…

This workout has been optimized to see if it can be finished.  We have done a few versions of it and it’s definitely on the borderline of doable and impossible.  Pick your partners carefully and get ready to set some barbells on fire with your speed.  Also please let e-mail me to let me know how it all turned out.  I want to have this workout on point for everyone!  In the mean time, hooray for the sun and for winter!!!

I am working on it,

CG

==

11 Dec
by: Published in Uncategorized

Pre WOD: 20 mins to complete:

3 x 20 reps alternating between 5 Front Squats and 5 Thrusters as heavy as possible

Rest 1:00 between sets

WOD 1: 3 rounds for time of:

21 Russian Kettlebell Swings (24/16)
15 Push Ups
9 Box Jumps (24/20)
3 Thrusters at 140% of you Pre WOD weight

WOD 2: 3 rounds for time of:

21 Russian Kettlebell Swings (32/24)
15 Push Ups
9 Box Jumps (30/24)
3 Thrusters at 140% of you Pre WOD weight

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Happy Friday everyone!!!…

With only a few days until gift-wrapping-destruction begins, how is your shopping going?  Remember that it’s the thought that counts after you buy/make/write/sing/build/eat/double unders/schedule that thing.  In other news, after 5 days of sequential gloomy gloominess, the sun (this star in the sky in case you forgot) should be coming out to play!!!  With that said, there are only 9 more days until the days start getting longer!!!

That one minute is going to be awesome,

CG

==

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