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Reebok CrossFit Back Bay
24 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

1 Arm High Plank
Straight Leg Raises
Toes to Bar/Ring (try it with a Wall Ball)

You pick!!!! WOD: For time: 15 min AMRAP of or 3 rounds for time of:

25-20-15-10-5 reps of:

Wall Balls
Box Jumps
Burpees
Kettlebell Swings
Ring Rows

The winner of max HS hold will get to select the WOD format, the loads/heights, and assign the exercises to the listed reps scheme.

15 min cap

==

This can be very easy…

But it can be very glad.  I strongly suggest (if you are planning on winning the HS Hold) that you think about this workout in the long term.  The workout will go a little something like this:

The winner will decide the workout format (for time or as an AMRAP)
The winner will decide the loads for the Wall Balls, Kettlebell Swings, and the height of the Box Jumps
Lastly and most importantly, the winner gets to select which set of reps will be assigned to which rep scheme…this means that someone could select:

3 rounds of:

25 Burpees
20 Wall Balls
15 Ring Rows
10 Box Jumps
5 Kettlebell Swings

or

15 minute AMRAP of:

25 Ring Rows
20 Box Jumps
15 Burpees
10 Kettlebell Swings
5 Wall Balls

There are lots of ways of making this a moderately hard workout, but there are a lot of ways to make this an awfully hard workout.

The choice is yours,

CG

==

 

 

24 Jul
by: Published in Apres Crossfit, WODs

Hey Athletes, Friends, Survivors,

 

On Saturday August 2nd, Jessa Lemoine is one of the many amazing athletes working out at 2pm at 209 Columbus Ave.  We encourage everyone to come by, bring family and friends, and cheer on Jessa as she attacks a workout for our friend Pat Padgett. If you haven’t seen Jessa workout these are her credentials….Jessa is a 3 time regional athlete, 2012 Games Athlete, and Boston Iron Athlete.

affiliate_POSTER

August 2nd is going to be the day we raise money for Pat but there is something you can do for him right now to lift his spirits.  One of the few exercises Pat can do currently is Pushups. #PushupsforPat ( Its 2014 so everything is a hash tag.  Hey Dahne #loosechange #basicbiddys) is a way to support him and it doesn’t cost money, just email pics and videos of you doing pushups for Pat and send it to this link.

-Bern K. Prince

 

 

 

23 Jul
by: Published in Uncategorized

WOD: For most completed rounds:

Every 3 minutes for 18 minutes:

10 Power Clean (95/65)
12 Ring Rows or Pull Ups
14 Shoulder to Overhead (95/65)
16 Russian Kettlebell Swings (24/16)
18 Overhead Lunges (25/15)
20 Double Unders

==

Confused?…

There are a lot of tricky workouts in the next few days, so I will be providing instructions for these instead of my usual Nobel/Pulitzer prize caliber blog-o-tastic oeuvres.  Today you will have three minutes to complete all of the work listed up there. If you finish early, you have rest (good result).  If you finish late, you have no rest and immediately start back over from the beginning (bad result).  If you consistently finish ahead of the three minute mark, you will have an ideal fitness experience.  If you consistently do not finish, then…well…it was probably a stupid workout anyway.

WWDKD,

CG

==

 

 

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