Forging Elite Fitness

Reebok CrossFit Back Bay
18 Jun
by: Published in Uncategorized

Pre WOD:  25 mins to complete:

A) 17 mins to find: Heavy single Power Snatch
B) 8 min AMRAP of:

Power Snatch (80% of heavy single)

The AMRAP starts right at the 17:00 minute mark

WOD:  3:00 min AMRAP of:

KB Overhead Carry Walk (20/12)

Every time you put the bells down = 9 Burpees

3 min AMRAP of:

KB Front Rack Carry Walk (20/12)

Every time you put the Kettlebells down = 9 Burpees

No rest in between AMRAPs
Putting the bell down between AMRAPs will call for the Burpee penalty
The WOD is scored by number of Burpees done

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Something for everyone…

Wanna lift heavy today?  We got that!  Wanna go fast today?  We got that!  Wanna endure the struggles of being a kettlebell master for only 6 minutes what will feel like 100 years with the constant threat of Burpees looming over you today?  We got that too!  This is a full blast of fitness hitting you from every direction.

Physically and psychologically,

CG

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17 Jun
by: Published in Uncategorized

Pre WOD: 20 minutes to work on:

Free standing Handstand (with partner)
Hollow Hold

Try and accumulate 4 minutes of each

WOD: 5 rounds for time of:

5 Power Cleans (155/105)
5 Front Squats (155/10t5)
5 Over the Bar Burpees

10 minute time limit

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For those of you looking to endure…

Please note that the evening 90 minute Endurance classes will be taking place at the Fenway Track today.  If this is going to be your first time, remember to bring things like sunscreen, a towel, sunglasses, water, and anything else you may need when having 90 minutes of outdoor fun.  Also, please note that instead of gymnastics class, we are going to have the regular WOD.

Get yourself some fitness / color!,

CG

==

16 Jun
by: Published in Uncategorized

WOD: 3 rounds for time of:

400M Run
20 Double Unders
10 Pull Ups
10 Russian Kettlebell Swings (32/24)
500M Row
20 Double Unders
10 Burpees
10 Wall Balls (20/14)

30 minute time limit

Last done April 15, 2015

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You never forget your first…

This little nugget of fitness was the very first “long” workout we had during our latest cycle of programming.  I would be remiss if I didn’t have you guys give it another shot after two solid months of training.  I hope you guys tackle this beast and show it just how much fitter and endurance’ier you have all become.

The second time is always better anyway,

CG

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