Forging Elite Fitness

Reebok CrossFit Back Bay
02 Dec
by: Published in Uncategorized

Pre WOD:  20 mins to find max weight for:

2 Power Clean + 2 Shoulder to Overhead

WOD 1: For time:

30 Power Clean and Shoulder to Overhead at 40% of your Pre WOD weight

6 Back Rack Lunges every minute on the minute

WOD 2: For time:

30 Power Clean and Shoulder to Overhead at 40% of your Pre WOD weight with

5 Overhead Squats every minute on the minute

==

We have had quite a few WODs so far this week…

Today should be a tad on the easier side unless you find yourself crushing the Pre WOD.  Just a quick note, please do not scale this workout up.  Today should be week and should feel quick.  Don’t worry about today being short though, there is plenty of fitness coming your way before we bring on 2015.

Happy hump day,

CG

==

 

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

Pre WOD:  20 mins to complete:

5 x 1 Back Squats (all at the same load)

WOD 1: 20-2 reps for time of:

Front Squats (65/45)
Push Ups
Sit Ups

10 minute time limit

WOD 2: 10-1 reps of:

Front Squats (135/95)
Handstand Push Ups
Toes to Bar

10 minute time limit

==

So after hearing some chatter…

Both in my head and from you guys, today will be the last day of our 5 x 1 Back Squats and next Tuesday we will be going for a true 1RM.  Tie your shoes tight and get ready to smash some old PRs!  After next Tuesday we will be on cruise control for the remainder of  the year with respect to our strength work and some of the classic December workouts will be making their yearly appearances.

A lot of good stuff coming up,

CG

==

 

Princess Swanson liked this post
30 Nov
by: Published in Uncategorized

WOD 1: 5 mins to complete:

500M Row

5 mins to complete:

500M Row
40 Double Unders

5 mins to complete:

500M Row
40 Double Unders
30 Wall Balls (201/14)

5 mins to complete:

500M Row
40 Double Unders
30 Wall Balls (20/14)
20 Pull Ups

5 mins to complete:

500M Row
40 Double Unders
30 Wall Balls (20/14)
20 Pull Ups
10 Burpees

If you do not finish a round, do half the next round.

WOD 2: 5 mins to complete:

500M Row

5 mins to complete:

500M Row
50 Double Unders

5 mins to complete:

500M Row
50 Double Unders
40 Wall Balls (201/14)

5 mins to complete:

500M Row
50 Double Unders
40 Wall Balls (20/14)
30 Pull Ups

5 mins to complete:

500M Row
50 Double Unders
40 Wall Balls (20/14)
30 Pull Ups
20 Burpees

If you do not finish a round, do half the next round.

==

A few things to check off my list…

How was Thanksgiving!!!?
Bob P. have you gotten your Paleo Challenge prizes yet?
Happy Monday!
Good news about the Squat cycle! (your presents will be coming in early)
Can someone tell me if these are posting at 8 PM (not 100% sure with daylight savings)
Final month of the year!!! (can you believe it)
How are those New Year’s resolutions coming along?!
Got some good news with respect to the programming for 2015!

Days will start to get longer in just a few weeks,

CG

==

 

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