Forging Elite Fitness

Reebok CrossFit Back Bay
17 Jan
by: Published in Uncategorized

Team WOD: For total time:

1 Cal Row
1 Shoulder to Overhead (95/65)
1 Burpee
1 Russian Kettlebell Swings (24/16)
2 Cal Row
2 Shoulder to Overhead (95/65)
2 Burpees
2 Kettlebell Swings (24/16)

Continue this pattern until you reach

15 Cal Row
15 Shoulder to Overhead (95/65)
15 Burpees
15 Kettlebell Swings (24/16)

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What’s the math on that…

Is the absolute last thing you should be asking yourself.  Just know that it is more than 1 rep, but just shy of 10000000000000000000003 reps.  The answer definitely does not rhyme with “shmwone hundred and twenty”

So don’t worry about it,

CG

==

16 Jan
by: Published in Uncategorized

Team (3) WOD: For time:

5000M Row

1 person rows while the other two split:

50 Burpees
50 Hang Power Clean (95/65)
50 Push Press (95/65)
50 Hanging Knee Raise or Toes to Bar
50 Front Squats (95/65)
50 Kettlebell Swings (24/16)

If the exercises are finished, they are to be started over.

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Just to be clear…

The workout is not done once the 50 Kettlebell Swings are accomplished.  The workout is over when the 5000M have been rowed!  So if you and your partner high-five each other after putting your Kettlebell down, you might want to check on your third partner who is still rowing and get started back on those Burpees!

Just like I know you like to,

CG

==

Jeff Enger liked this post
15 Jan
by: Published in Uncategorized

Pre WOD:  10 mins of skill:  Coach’s Choice

WOD 1: 7 rounds for maximum output:

10 Thrusters (95/65)
120M Row sprint

Rest as needed

Please note that this is not for time, but instead for MAXIMUM effort

WOD 2: 7 rounds for maximum output:

10 Thrusters (115/75)
200M Row sprint

Rest as needed

Please note that this is not for time, but instead for MAXIMUM effort

==

You already know my feelings about going all out so there isn’t much of a need to cover this once again.  Just acknowledge that if you are going to get the most out of today’s workout, you are going to need to look within yourself and demand that %1 extra that sometimes you are afraid to give…

That was a great, but rather long intro,

CG

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