Forging Elite Fitness

Reebok CrossFit Back Bay
31 Dec
by: Published in Uncategorized

From everyone at Reebok CrossFit Back Bay, we would like to wish you and yours a safe and fantastic

New Years.  Enjoy your day off and (maybe) your much need recovery!!!

Ozzie Webbe Sr. liked this post
30 Dec
by: Published in Uncategorized

WOD 1: For time:

650M Row
400M Run
650M Row
100 Double Unders
80 Wall Balls (20/14)
60 Burpees
40 Pull Ups
20 Box Jumps (24/20)
14 Thrusters (135/95)

WOD 2: For time:

2000M Row
14 Clean and Jerks for time (225/135)

Team WOD 3: For time:

250 Double Unders
150 Burpees
150 Russian Kettlebell Swings (24/16) 1500M Row
14 Muscle Ups

Team WOD 4: For time:

70 Box Jumps (24/20)
70 Jumping Pull Ups
70 Kettlebell Swings (16/12)
70 Walking Lunge Steps
70 Knees to Elbows (100 Kick Outs)
70 Push Press (45/45)
70 Superman Extensions
70 Wall Balls (20/14)
70 Burpees
70 Double Unders (100 Kick Outs)
1514M Row

==

We did this exactly one year ago…

Except this year, this workout is exactly one rep harder and/or one meter longer.  There are individual and  team options for everyone here so come scratch your fitness itch before ringing in the New Year!  The good news is that if you do it today, you (and possibly a partner) won’t have to do it again for a whole other year.  Better yet, if you do it this year, it’ll be one rep or meter easier than next year!

It’s a win-win,

CG

==

 

29 Dec
by: Published in Uncategorized

WOD: 1 min AMRAP of:

Power Clean (155/105)

Immediately afterwards:

20 Burpees for time (1 min time limit)

Rest 2 minutes

1 min AMRAP of: Burpees

Immediately afterwards for time:

10 Power Clean (155/105) (1 min time limit

Rest 2 minutes

1 min AMRAP of:

Shoulder to Overhead (135/85)

Immediately followed by 20 Pull Ups for time (1 min time limit)

Rest 2 minutes

1 min AMRAP of:

Pull Ups

Immediately followed by:

15 Shoulder to Overhead (135/85)

Rest 2 minutes

1 min AMRAP of:

Thrusters (95/65)

Immediatley followed by:

50 Double Unders (1 min time limit)

Rest 2 minutes

1 minute AMRAP of:

Double Unders

Immediately followed by:

20 Thrusters (95/65) (1 min time limit)

==

TL;DR…

This workout is 2 minutes on and 2 minutes off.  You will switch exercises every 8 minutes for 24 minutes.  The exercise combinations are:

Power Cleans and Burpees
Shoulder to Overhead and Pull Ups
Thrusters and Double Unders

Looks a lot simpler written out like this huh,

CG

==

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