Forging Elite Fitness

Reebok CrossFit Back Bay
02 Apr
by: Published in Uncategorized

WOD: Dork: For time:

33 Back Squats (225/155)
15 Burpees
33 Deadlifts (225/155)
15 Burpees
33 Kettlebell Swings (32/24)
15 Burpees

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Michael “Dork” Kennedy…

Michael Kennedy and Lt. Edward Walsh passed away last year during while working a fire in Boston last year.  This workout is dedicated to these two heroes along with everyone who puts themselves and their lives on the line in the name of public service.  Our thoughts and prayers are with their families.

RIP heroes,

CG

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01 Apr
by: Published in Uncategorized

Pre WOD:  Angelo’s Choice:  3 rounds of:

4 Man Makers (Push Up Row Push Up Row Squat Clean Thruster)

Rest 1 minute

WOD 1: 10 – 1 reps for time of:

Cal Row
Push Ups

For every 30 seconds it takes your to finish the workout = 2 Burpee Box Jumps up to 20 reps

WOD 2: 1-10 reps for time of:

Cal Row
Ring Push Ups

For every 30 seconds it takes your to finish the workout = 3 Burpee Box Jumps with no limit

Post WOD:  Angelo’s choice:

1000M Row at cool down pace with 5 Strict Pull Ups every 250M Row

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31 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in…it’s the last and final day!!!)

WOD:  Heavy SPOOKY:  6 rounds for time of:

10 Sumo Deadlift High Pool (155/105)
10 Power Clean (165/115)
10 Overhead Squats (175/125)
10 Overhead Lunges (185/135)
10 Back Squats (195/145)
10 Y Poosh Press (225/155)

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There is one more definition…

Something you do when you really didn’t expect it even though it is not Halloween.  In addition to that I would like to give everyone some French fishes!!!

???,

CG

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