Forging Elite Fitness

Reebok CrossFit Back Bay
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

==

 

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

==

06 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 complete:

3 x 20 reps alternating between Front Squats and Thrusters as heavy as possible (Rest 1:30 between sets)

WOD: For time:

2000M Row

This is to be done Tabata Style

Last done on 6/4/14 as Pre WOD encouragement, but actually last done on 2/6/14

==

Ballsy the WOD…

Video description here.  For time:  10 minute cap:

30 and 45 Wall Balls (20/14) while one partner A holds the top Deadlift position (155/105)
40 and 55 Wall Balls (20/14) while one partner B holds the Front Rack position (155/105)
50 and 65 Wall Balls (20/14) while one partner C holds the top of the Overhead position (155/105)

Rules:

–One partner does 30 Wall Balls while the other partner does 45 Wall Balls while partner A holds the top of the deadlift position.
–Once all of the Wall Balls have been completed, then the bar may be dropped and Partner A now has to do Wall Balls while whoever is partner B has to hold the Front Rack position.  This will repeat itself with the last part as well.
–One partner has to do 30 Wall Balls while the other has to do 45 Wall Balls.  They are not sharing their repetitions
–Each team can determine who gets stuck with doing the 30 Wall Balls and who gets stuck with doing the 45 Wall Balls at each of the three different holds
–If the barbell is not being held in the proper position, Wall Balls cannot be done
–Any partial ROM Wall Balls done while the barbell is being dropped, do not count
–Wall Balls cannot be started until the person performing the hold is showing control
–If someone loses control of a ball, they can go get it and resume as long as the barbell is being held appropriately

Standards:

Rx standards are explained in the workout.  Scaled standards are as follows:

Wall Balls (14/10)
Barbell Holds (115/65)

That’s one of them,

CG

==

 

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