Forging Elite Fitness

Forging Elite Fitness

Gym Hours

Mon. 9,10,330,430,530,630
Tues. 9,10,330,430,530,630
Wed. 6,9,12,430,530,630
Thurs. 9,10,330,430,530,630
Fri. 6,9,12,330,430,530
Sat. 9 & 10
Sun. Closed

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WOD

For time:
10,9,8,7,6,5,4,3,2,1 reps of
Push Press
Ring Dips
M:135 F:95

The Sectionals are just one day away.  It looks like we are going to have a pretty good following.  For those of you still on the fence about it, "jump off" and come down.  Tickets can be bought at the gate $50 for two.


WOD

750m row

Overhead weighted sprint x 200m (m:45 f:25)

Bumper Plate squat x 50 (m:45 f:25)

Burpees x 40

Wallballs x 30 (m:20 f:15)

Double unders x 20

Overhead weighted sprint x 200m (m:45 f:25)

For time:

track-drake1-lg.jpg

In the spirit of the Sectionals this weekend.  We've decided to make up a workout with those exercises.  Have fun and remember that you can't advance in the sprint if your plate falls below the top of your head.

Whose coming down this weekend to support your team members?


WOD

3 Rounds for time:
100ft Lunge
15 Deadlifts
21 Pull Ups
M:225 F:135

Strength Component:

30 GHD Situps

30 Back Extensions

2010 CrossFit Games Georgia Sectionals first workout, The Rock, by CrossFit Again Faster - video [wmv] [mov]


WOD

3 rounds of:

400m run

10 Clean & Jerks (M:135 F:80)

10 Pullups

For time:

Strength/Skill Component:

Handstand pushups x 30 (scale if needed)

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Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]

The Marlins Go CrossFit


WOD

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post time to comments.

Those that can't do muscle ups will do "muscle up progressions" during the warmup or after the WOD.  But your modification for the workout will be 2 ring dips for every muscle up.

: Erin, in the true spirit of "sporting events", wasn't real clear on what sport we were playing.  So she decided to prepare for both baseball and soccer.  Baseball up top, soccer down low....SWEET...

Nasty Girls [wmv][mov]

Muscle-Up Progression, Jeff Tucker (CFJ Preview) [wmv][mov] » Feb 9 09


WOD

AMRAP 20min

200m run

Box Jumps (20")

SDHP (M:75 F:55)

For Max Reps:

This is a team WOD of 4 people.  3 of the 4 members will be doing work.  The person doing the running will determine the amount of time each person stays at a station.  It will work like this:  At the start of the clock, all stations will begin and will try to get as many reps as possible until the person running is back.  At that point, everyone will rotate and tell the oncoming person where to start in the counting.  The runner will rest and all others will be doing work.  The team with the most reps will win.

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: Look at where the foot is landing.  Minimal impact on the body.  Gravity is doing all the work.


WOD

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

All athletes will be in charge of keeping track of your 90sec rest.

: Shelly wasn't showing any mercy out there with those curve balls.

Well, what's it going to be this month guys??? Some people have suggested bowling, vollyball and dodgeball.

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WOD

5 rounds of:

7 Deadlifts (m:225 f:155)

11 Burpees

For Time:

Deadlift Intro Lecture Clip [wmv][mov]

BJ swinging for the fences...

Ladies don't forget to get your orders in this week.  Also, those that already placed an order but haven't paid, please do so.  Clothing orders should be done in about 2 weeks.


WOD

"Annie" with a twist

50-40-30-20-10

Double Unders

Pushups

Situps

For time:

I want everyone to practice your Double Unders, so count your mess ups instead of doing single unders.  But try for the double under everytime.

: The CrossFit Girls Wiffleball team.


WOD

5k Row

For time:

: Jenn and "little D" rowning for time.


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