Forging Elite Fitness

Reebok CrossFit Back Bay
08 Dec
by: Published in Uncategorized

Pre WOD: 20 mins to find:

1RM Back Squat

WOD 1: Round 5: 5 mins to complete:

500M Row
40 Double Unders
30 Wall Balls (20/14)
20 Pull Ups
10 Burpees

WOD 2: Round 5: 5 mins to complete:

500M Row
50 Double Unders
40 Wall Balls (20/14)
30 Pull Ups
20 Burpees

==

Finally…

The day is upon us!  After almost 4 months of squats, it is time to test yourselves.  You should have a really good idea of what kind of weights you can and should be moving with all of the practice we have been doing!  Please tie your shoes tight, get your lucky sports bra out and watch whatever inspiring clip you need to get in here and get it done.

No excuses,

CG

==

 

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,

CG

==

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,

CG

==

 

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