Forging Elite Fitness

Reebok CrossFit Back Bay
14 Jun
by: Published in Uncategorized

Pre WOD: 30 mins to complete:

5 sets of:

A1)  10 Weighted Step Ups from Back Rack (alternating legs)
A2)  10 Back Rack Lunges (alternating legs)
A3)  10 Good Mornings
A4)  15 Deficit Calf Raises

WOD:  Karen:  For time:

150 Wall Balls (20/14)

13 minute cap

Last done June 9, 2014

==

Dear Quads,

I know the 9 of us have gone through a lot this year already.  I know that sometimes I push you into doing things you didn’t want to do.  I know that I don’t stretch you enough and should mash you more often.  I just ask that whatever happens today, I don’t want you to be mad at me the rest of the week.  Hopefully by this Wednesday, this is something we will look back on and laugh.  Perhaps by Thursday, you will stop being sore and I can stop walking funny.  I promise to only do this to you once a year.

With love,

CG

==

13 Jun
by: Published in Uncategorized

WOD: For total time:

2 rounds broken up anyhow of:

30 Power Clean (95/65)
30 Burpees

6 minute time limit

2 rounds broken up anyhow of:

40 Thrusters (95/65)
40 Toes to Bar

8 minute time limit

2 rounds broken up anyhow of:

500M Row
50 Russian Kettlebell Swings (32/24)

10 min time limit

If you finish under the time cap, you get to rest. If you do not, you have to move on.

==

Sunday Funday…

Just about half way through June and half way through our testing.  Things have gone pretty well and your numbers and times are getting better.  I want to literature-lly high-five you all and take a second to let you know that we as coaches and as a staff appreciate your hard work.  With that said, now that (you and) we know what you are capable of doing, we are happily going to ask for more!

Talk about giving an inch huh,

CG

==

 

12 Jun
by: Published in Uncategorized

Team (3) WOD: For time:

5K Run

One partner runs while the other two partners complete the following:

10 Burpees
50 Hang Power Clean (95/65)
10 Burpees
50 Toes to Bar
10 Burpees
50 Shoulder to Overhead (95/65)
10 Burpees
50 Double Unders
10 Burpees
50 Front Squats (95/65)
10 Burpees
50 Box Jumps (24/20)

The runners can run however much they would like

The work can be split up anyhow

The work starts over until the running is finished at 5K = 8 laps around the block and 1 x 200M Run

==

Special shout out…

I just would like to give everyone a heads up that Coach Jessa and Coach Justin will be competing today when the Boston Iron face off against the DC Brawlers at 2 PM.  Go to NPGL.com to watch the stream and cheer them on!

Preview here,

CG

==

 

Stephen Berry, Gram Tusia liked this post
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