Forging Elite Fitness

Reebok CrossFit Back Bay
09 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

WOD 1: EMOTM for 24:

Min 1: 8-10 Hanging Knee Raises
Min 2: 10-12 Wall Balls (20/14)
Min 3: 30 second Knee Raise Hold
Min 4: 10-12 Alternating Arm MedBall Push Ups (each arm is 1)

Minute 25 = Hanging Knee Raise AMRAP
Minute 26 = Wall Ball AMRAP

WOD 2: EMOTM for 24:

Min 1: 8-10 Toes to Bar
Min 2: 10-12 Wall Balls (20/14)
Min 3: 30 second L-Sit or Front Tuck Lever Hold
Min 4: 10-12 Alternating Arm MedBall Push Ups (each arm is 1)
Minute 25 = Toes to Bar AMRAP
Minute 26 = Wall Ball AMRAP

==

List time…

  • Hoodies are in and they are LEGIT…try one on (pre wod)!!!
  • Still need a few more Rx teams for the internal throwdown
  • Still need some more teams for the Scaled division
  • The more judgy judgmental judges and volunteers we have, the merrier
  • Sign up and bring your eye Blue Ribbon dish to the Paleo Potluck!!!  The more, also the merrier

That is all…for now,

==

 

08 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Team WOD 1: For time:

21 Thrusters (75/55) (each)
21 Pull Ups (each)
30 Hang Power Snatch (95/65)
15 Thrusters (75/55) (each)
15 Pull Ups (each)
30 Power Clean and Push Press (95/65) 9 Thrusters (75/55) (each)
9 Pull Ups (each)

Team WOD 2: For time:

21 Thrusters (95/65) (each)
21 Pull Ups (each)
Isabel: 30 Power Snatch (135/95)
15 Thrusters (95/65) (each)
15 Pull Ups (each)
Grace: 30 Power Clean and Jerk (135/95)
9 Thrusters (95/65) (each)
9 Pull Ups (each)

==

Also…

Please note that Coach Monica will be running two workouts in the morning of Thanksgiving and the following day.  If you are going to be around and would like to get your WOD on before getting all trippy on tryptophan.  There is a sign up sheet at the Columbus location right by the Wodify monitors!  These workouts will have a hint of pilgrim struggles à la CrossFit

All the cool kids are doing it,

CG

==

 

Nancy Ramirez, Erin Poders liked this post
07 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Versus WOD: First person to get to 7 points wins

1 point = 200M Row

You must first do:

30 Wall Balls 20/14)
30 Burpees
30 Power Cleans (95/65)
30 Shoulder to Overhead (95/65)
30 Pull Ups

In order to attempt the row

==

Okie dokie everyone…

As of writing time (thursday), here are the stats for the internal throwdown so far:

8 teams in the Rx division have signed up (3 in the free agent list)
1 team in the scaled division has signed up (3 in the free agent list)
2 morning volunteers
3 afternoon volunteers
1 person bringing flatware to the paleo potluck

I hope everyone likes the taste of plastic, because so far that is all we are having!!!  Also, please note that once the teams have filled up, there will be no more room for any other teams / free agents!  Movement standards will be published in the upcoming week along with ::maybe:: another workout!

Saturday!!!,

CG

==

Nancy Ramirez liked this post
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