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Forging Elite Fitness

Reebok CrossFit Back Bay
11 Aug
by: Published in Uncategorized

WOD 1: EMOTM for 30 minutes:

Minute 1: 7-10 Burpees (pick one and stick with it)
Minute 2: 6-9 Pull Ups (pick one and stick with it)
Minute 3: 2 Power Clean (increase every round, so start light)

WOD 2: EMOTM for 30 minutes:

Minute 1: 10 Burpees
Minute 2: 3 Muscle Ups (if you do can’t do 3 unbroken, do 2 per round, if you can’t do 2 unbroken, do 1
Minute 3: 2 Power Snatch (increase weight every round…so start light)

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Straight from the source…

In case you were on the fence about going to the Boston Iron match (shortly before my birthday aka August 24th), here is a discount code for tickets!  Go to

http://tickets.thebostoniron.com

And enter the discoutn code “iron20″ for 20% off your purchase.  This is going to be a wonderful event and it will be great to have a ton of us there to support Coach Jessa and Coach Justin in their inaugural match!

Yay!,

CG

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10 Aug
by: Published in Uncategorized

Pre WOD:

Toes to Target
Pistols
V Ups
1:00 Bottom of the Squat Hold

WOD 1: For total time:

20 Front Squats (135/95)
20 Hanging Knee Raises

Rest 1 minute

16 Shoulder to Overhead (135/95)
16 Pull Ups (or Ring Rows)

Rest 1 minute

12 Power Clean (135/95)
12 Push Ups

Rest 1 minute

8 Back Squats (135/95)
8 Burpees

WOD 2: For total time:

20 Front Squats (135/95)
20 Toes to Bar

Rest 1 minute

18 Shoulder to Overhead (135/95)
18 Pull Ups

Rest 1 minute

16 Power Clean (135/95)
16 Handstand Push Ups

Rest 1 minute

14 Back Squats (135/95)
14 Burpees

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Just for you RA…

For those of you looking to get your competitions, there is a competition taking place shortly after my birthday (so not about me).  It’s at Ocean State CrossFit on September 6th.  This is a male/female partner with four different workouts.  For more information including standards…

Click here,

CG

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09 Aug
by: Published in Uncategorized

Team WOD 1: For time:

30 Push Ups
30 Deadlifts (225/155)
30 Box Jumps (30/24)
60 Pull Ups
120 Wall Balls (14/10)
240 Double Unders
400M Run with plate (45/25)

Both people do the run

WOD 2:  For time:

10 Handstand Push Ups
15 Deadlifts (250/175)
25 Box Jumps (30/24)
50 Pull Ups
100 Wall Balls (20/14)
200 Double Unders
400M Run with plate (45/25)

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From the CrossFit.com website…

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

RIP hero,

CG

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Danielle Martin, David Clark liked this post
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