Forging Elite Fitness

Reebok CrossFit Back Bay
26 Dec
by: Published in Uncategorized

Team WOD 1: For time:

15 Handstand Push Ups (or 30 Push Ups)
30 Knees to Elbows
45 Burpees
60 Walking Lunges
75 Pull Ups
90 Box Jumps (24/20)
105 Air Squats
120 Push Ups
135 Sit Ups
150 Double Unders

30 minute time limit

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Nothing special today…

Just some fantastic fitness fueled fun fand falliteration!

Fee fhat fI fid fhere?,

CG

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Princess Swanson liked this post
26 Dec
by: Published in Uncategorized


Main – CrossFit

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Metcon (AMRAP – Rounds)

Deck of cards WOD: For as many completed rounds as possible:

The coach will have a deck of cards and use them for a workout.

They will take out the face cards (J-Q-K) and use the numbers plus the Ace cards.

The coach will draw one card every minute and you will have 30 seconds to finish the workout demanded by the card and 30 seconds of rest.

Each card is worth is number in reps except the ace, which is worth 15 reps.

Clubs (♣): Russian Kettlebell Swings (24/16)

Diamonds (♦): Pull Ups

Hearts (♥): Wall Balls

Spades (♠): Burpees

25 Dec
by: Published in Uncategorized

Deck of cards WOD: For as many completed rounds as possible:

The coach will have a deck of cards and use them for a workout.

They will take out the face cards (J-Q-K) and use the rest of the cards.

The coach will draw one card every minute and you will have 30 seconds to finish the workout demanded by the card and 30 seconds of rest.

Each card is worth is number in reps and the aces are worth 15 reps.

Clubs (♣): Russian Kettlebell Swings (24/16)
Diamonds (♦): Pull Ups
Hearts (♥): Wall Balls
Spades (♠): Burpees

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Please tell me this makes sense…

After taking out every card that is a Jack, a Queen, and a King, a coach will have a deck of cards that has 40 cards.  The coach will draw a card every minute, but you will only have 30 seconds to complete that card.  If the coach were to draw the 2 of clubs, all you will do are 2 Russian Kettlebell Swings.  If the next minute he draws the 10 of hearts, you will then do 10 Wall Balls.  If the deck is stacked for you, today will be an okay day (there are 69 reps of each!).  If the deck has a grudge against you, then you probably shouldn’t gamble anytime soon.

Just saying,

CG

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Princess Swanson liked this post
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