Forging Elite Fitness

Reebok CrossFit Back Bay
12 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Internal Throwdown movement standards are written below!!!

Pre WOD:

Barbell Roll Outs
1 Arm Ring Rows
Skin The Cats
Pull Ups

WOD 1: Cindy’ish: For total reps:

4 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

3 minute AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

2 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

1 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Last done 5/13/14

WOD 2: Mary’ish: For total reps:

4 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Rest 1 minute

3 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Rest 1 minute

2 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Rest 1 minute

1 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Last done 5/13/14

==

Movement standards…

The following are a list of thing you should expect to see at the internal throwdown:

Rx:

Thrusters (135/85)
Overhead Squats (95/65)
Handstand Push Ups
Pull Ups

Scaled:

Thrusters (115/70)
Front Squats (95/65)
Push Ups
Pull Ups (men = red band / women = blue band)

There will not be any Muscle Ups of any form during the internal throw down.  There will be a total of 7 workouts varying in length of time between  1 second and up to (but no more than) 10 minutes.  You will have to qualify for the last two workouts.  If you still have any questions, please feel free to email me at gino@reebokcrossfitbackbay.com!!!

Now sign up and see what you are capable of doing,

CG

==

11 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Pre WOD: 20 mins to find heaviest load:

2 Power Clean
2 Shoulder to Overhead

WOD: Death By:

Ground to Overhead at 50% of Pre WOD weight

==

If you have ever wondered how truly wonderful it is to judge someone…in CrossFit…well, then this Internal Throwdown is your opportunity to do so.  Not working out / watching people give it everything they have / (cross your fingers) denying them work, is one of life’s greatest pleasures.  If you are smiling right now and thinking:  “Hey!  It sounds like I was born to do that”, then sign up as a volunteer!!!  We are looking for people to judge various events, run the clock, and handle all of the pressure that comes with counting up!!!

Click that link up there and put your judgmental shoes on,

CG

==

 

10 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Pre WOD:  20 mins to find:

5RM Back Squat

WOD:  Team Alexander:  5 rounds for time of:

31 Back Squats (135/95)
12 Power Clean (185/115)

==

From the CrossFit website…

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

RIP hero and Happy Veterans Day to all,

CG

==

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