Forging Elite Fitness

Reebok CrossFit Back Bay
17 May
by: Published in Uncategorized

Pre WOD:  25 mins to find complete:

A)  5 x 5 Overhead Squats

B) 5 sets of 30 seconds on / 30 seconds off:

Double KB Overhead Walk AHAP

WOD: 3 rounds of:

200M Run
30 Double Unders
10 Wall Balls (20/14)

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Hmmm…

If that workout looks suspiciously easy, rest assured that it is, in fact, easy.  This workout is easy as long as you stay within your limits.  This workout is easy as long as your legs are fresh after doing the Overhead Squats.  This workout is easy as long as you take your time going up the stairs.  This workout is easy as long as you keep coming up with reasons for it.

If only there were another option,

CG

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Ellen M. Gordon Ward liked this post
16 May
by: Published in Uncategorized

Hero Sunday WOD: Team WOD: Adam Brown: 2 rounds for time of:

24 Deadlifts (295/195)
24 Box Jumps (24/20)
24 Wall Balls (24/20)
24 Shoulder to Overhead (185/115)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Power Clean (145/95)

Last done January 12, 2014

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From the adamslegacy.com website…

Adam was a man of extremes, whose determination was fueled by faith, family, and the love and support of his wife. He was a man who waged a war against his own worst impulses and persevered to reach the top tier of the U.S. military. Always the first to volunteer for the most dangerous assignments, Adam’s final act of bravery led to the ultimate sacrifice.

If you have not read his story, you owe it to yourself.

RIP hero,

CG

==

15 May
by: Published in Uncategorized

Team WOD: 5 rounds for time of:

200M Run
9 Pull Ups while partner holds top of the Overhead Squat (95/65)
9 Overhead Squats (95/65 while partner hangs on bar)
9 Toes to Bar while partner holds Overhead Squat (95/65)
19 Handstand Push Ups
9 Pull Ups while partner holds top of the Overhead Squat (95/65)
9 Overhead Squats (95/65 while partner hangs on bar)
9 Toes to Bar

35 min cap

Partners have to switch every time they go back to the bar/barbell

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Here are the rules…

  • Partners A and B both have to run
  • Partner A will do 9 Pull Ups while partner B holds the barbell overhead
  • Partner A will hang on to the bar while partner B does 9 Overhead Squats
  • Partner A will do 9 Toes to Bar while partner B holds the barbell overhead
  • Partners A and B can split the HSPU anyhow
  • Partner B will do 9 Pull Ups while partner A holds the barbell overhead
  • Partner B will hang on to the bar while partner A does 9 Overhead Squats
  • Partner B will do 9 Toes to Bar while partner A holds the barbell overhead

And that is 1 round,

CG

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Princess Swanson liked this post
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