Forging Elite Fitness

Reebok CrossFit Back Bay
05 May
by: Published in Uncategorized

WOD: EMOTM:

Minutes 1-5:

8 Hang Power Clean (light)
2 Ring Dips

Rest 1 minute

Minutes 6-10:

4 Hang Power Clean (medium)
6 Burpees

Rest 1 minute

Minutes 11-15:

2 Hang Power Clean (heavy)
8 Wall Balls (20/14)

Rest 1 minute

Minutes 16-20:

8 Hang Power Clean (light)
2 Ring Dips

Rest 1 minute

Minutes 21-25:

4 Hang Power Clean (medium)
6 Burpees

Rest 1 minute

Minutes 26-30:

2 Hang Power Clean (heavy)
8 Wall Balls (20/14)

==

What an adventure…

Today is the fitness equivalent of those choose your own adventure Goosebumps book.  Do you want to go super on the lighter end of things and pace things out?  Turn to page “this is going to rock you anyway“.  Do you want to go super heavy and possibly miss a few rounds?  Turn to page “Hips?…I don’t need those“.  Do you want to show up and take it easy today because damn!!!  Turn to page “You probably should’ve signed up for Yoga instead“.

Now that’s a blog post,

CG

==

04 May
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

A1) 10 x 3 Weighted Push Ups AHAP
A2) 10 x 5 Hanging Shoulder Blade Retractions
A3) 10 x 2 Reverse Wall Climb

WOD: 3 rounds for time:

15 Russian Kettlebell Swings (32/24)
12 Cal Row
9 Toes to bar

==

Let’s talk May…

All brand new Saturday workouts. Hero (including some never-before-done) workouts every Sunday.  Longer workouts on Mondays and Tuesdays!  All the same great format as April.  Dreams do come true!!!

Happy Cinco,

CG

==

 

03 May
by: Published in Uncategorized

Pre WOD:  30 mins to complete:

A) 5-5-5-5-5 Back Squats

B1) 3 x 14 Alternating Lunges with KB overhead
B2) 3 x 14 Alternating Lateral Goblet Lunges

WOD: 4 rounds for time of:

100M Row
5 Burpees
20 Double Unders
5 Burpees
20 Double Unders

==

Nonstop action…

Another Squatastic Monday coming your way, but with a little twist. The Pre WOD was separated to enhance focus on each section while the WOD was made a bit longer / harder. Tuesday will have a VERY different type of press (something we may have only done once ever before…I think).  Wednesday will bring a few EMOTM, but only a few.  Thursday winds it back up to gymnastics never-before-done movements.  The week gets wrapped with some Hang Squat Snatch work on Friday.

Go put your fitness helmets on, you are going to need them,

CG

==

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