Forging Elite Fitness

Reebok CrossFit Back Bay
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

==

28 Dec
by: Published in Uncategorized

WOD 1: September Baseline: For time:

5 Burpees
10 Kick Outs
5 Thrusters (135/95)
10 Burpees
20 Kick Outs
10 Thrusters (135/95)
15 Burpees
30 Kick Outs
15 Thrusters (135/95)
300M Row

Last done 12/29/13

WOD 2: September Baseline: For time:

5 Burpee Toes to Bar
5 Thrusters (135/95)
10 Burpee Toes to Bar
10 Thrusters (135/95)
15 Burpee Toes to Bar
15 Thrusters (135/95)
300M Row

Last done 12/29/13

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Remember when we used to do Baseline workouts?!…

This one in particular stuck with me.  This fitness sundae of unwieldy gymnastics, unassuming weightlifting, and topped off with a rowing sprint makes for a deliciously hard workout.  During that last set of Thrusters I want you to remember that this will only come around once a year, so you should enjoy it as much as you can!

And there is an awful lot of enjoyment to be had,

CG

==

Princess Swanson liked this post
27 Dec
by: Published in Uncategorized

Team WOD 1: 11 rounds for time of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

WOD 2: Wittman: 7 rounds for time of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

==

From the CrossFit.com website…

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

RIP hero,

CG

==

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