Forging Elite Fitness

Reebok CrossFit Back Bay
18 Jan
by: Published in Uncategorized

Friendly reminder:  Nutrition meeting tomorrow at 6:30 in St. James.  E-mail if you have any questions!

Pre WOD:  20 mins to complete:

5 x 3 Pause (3 seconds) Deadlift

WOD: 3 minute AMRAP of:

15 One Arm Kettlebell Swings (each hand) (24/16)
30 Overhead Lunges (45/25)
60 Double Unders

Rest 1 minute

3 min AMRAP of:

10 One Arm Kettlebell Swings (each hand) (24/16)
20 Overhead Lunges (45/25)
40 Double Unders

Rest 1 minute

3 min AMRAP of:

5 One Arm Kettlebell Swings (each hand) (24/16)
10 Overhead Lunges (45/25)
20 Double Unders


Deadlift with a pause…

This time around the Deadlifts will have a three second pause at the bottom of the lift.  This part of the lift also happens to be the least comfortable position.  Sooooooooo…because you have to go through this today, I encourage you to make other people uncomfortable as well.  Anytime someone talks to you, I want you to wait three whole seconds before you reply.  Just the first time…or every time…it’s up to you.  If someone asks you for something, I want you look at them right in the eye and wait three whole seconds before even acknowledging they have even said words.  If at the end of the day someone asks you why you were being so weird, you should lie to them.  No one will take you seriously if you told them you were listening to some nut from the gym.




潘正雄, Princess Swanson liked this post
17 Jan
by: Published in Uncategorized

Team WOD: For total time:

1 Cal Row
1 Shoulder to Overhead (95/65)
1 Burpee
1 Russian Kettlebell Swings (24/16)
2 Cal Row
2 Shoulder to Overhead (95/65)
2 Burpees
2 Kettlebell Swings (24/16)

Continue this pattern until you reach

15 Cal Row
15 Shoulder to Overhead (95/65)
15 Burpees
15 Kettlebell Swings (24/16)


What’s the math on that…

Is the absolute last thing you should be asking yourself.  Just know that it is more than 1 rep, but just shy of 10000000000000000000003 reps.  The answer definitely does not rhyme with “shmwone hundred and twenty”

So don’t worry about it,



16 Jan
by: Published in Uncategorized

Team (3) WOD: For time:

5000M Row

1 person rows while the other two split:

50 Burpees
50 Hang Power Clean (95/65)
50 Push Press (95/65)
50 Hanging Knee Raise or Toes to Bar
50 Front Squats (95/65)
50 Kettlebell Swings (24/16)

If the exercises are finished, they are to be started over.


Just to be clear…

The workout is not done once the 50 Kettlebell Swings are accomplished.  The workout is over when the 5000M have been rowed!  So if you and your partner high-five each other after putting your Kettlebell down, you might want to check on your third partner who is still rowing and get started back on those Burpees!

Just like I know you like to,



Jeff Enger liked this post
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