Forging Elite Fitness

Reebok CrossFit Back Bay
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)

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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

==

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

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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)

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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
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