Forging Elite Fitness

Reebok CrossFit Back Bay
07 Dec
by: Published in Uncategorized

WOD 1: EMOTM for 20 minutes:

4 Power Clean (95/65)
3 Pull Ups
2 Shoulder to Overhead (95/65)
1 Burpee

WOD 2: EMOTM for 20 minutes:

5 Power Clean (95/65)
4 Pull Ups
3 Shoulder to Overhead (95/65)
2 Burpees


How’s your completely non-denominational end of December shopping going?…

I have made a complete wish list that I am going to mail out to Santa of all the things I want from you guys here at the gym in the year 2015.  It’s not an extensive list (don’t want to be greedy), but I feel like I have been a really good boy this year so I hope that I get it all.  If I do, it’ll be amazing.  If I don’t, I am thinking about doing something that rhymes with “smheclaring martial law all up in this gym’izzle”

We shall see,



06 Dec
by: Published in Uncategorized

Team (3) WOD: 3 rounds for time:

1000M Row
50 Over the Box Jumps (24/20)
60 Burpees

Rest 1 minute between rounds

Partners can only switch exercises after each completed round and each partner has to do each exercise


It’s been a while since we have done this one…

In case you aren’t sure of how things are going to be happening, it’ll go a little something like this.

Step 1)  Create a team of 3 people
Step 2)  Assign each person a thing to do (one person rows, one person does OTBJ, and the last person does Burpees)
Step 3) Everyone does what they were assigned
Step 4)  Once everyone is done, each person rotates exercises (i.e:  if you rowed, you could then do Burpees)
Step 5)  Do this until everyone has done everything at least once

Don’t forget to cut a hole on the box at Step 1 as well,




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

Team WOD 1: 8 rounds for time of:

8 Thrusters (95/65)
12 Pull Ups
16 Wall Balls (20/14)
20 Kettlebell Swings (24/16)
24 Double Unders

Team members must alternate exercises

Team WOD 2: 8 rounds for time of:

10 Thrusters (95/65)
15 Pull Ups
20 Wall Balls (20/14)
25 Kettlebell Swings (24/16)
30 Double Unders

Team members must alternate exercises


It’s funny how things change…

This workout was originally only 8 rounds, then it went to 10, then 9, then back to 8.  The rep scheme for the second WOD was that of the first.  The weights stayed the same, but the order of exercises was a tad bit different.  The format of how the workout happens has also changed from broken anyhow to alternating exercises (you do all the Thrusters, I do all the Pull Ups and so on…).  It’s like I am watching one of my kids grow up and mature right before my eyes.  Only this is way more important.

Just because,



John Sheehy liked this post
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