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Reebok CrossFit Back Bay
25 Jul
by: Published in Uncategorized

WOD: Partner Baseline 1: For time:

1000M Row
50 Thrusters (95/65)
800M Row
40 Power Clean (95/65)
600M Row
30 Burpees
400M Row
20 Shoulder to Overhead (95/65)
200M Row
10 Ring Dips

Partners can only work at the same time

Last done on Feb. 22, 2014


I hope you remember who your partner was and that you get the opportunity to redo the workout with them because if you don’t and you have already done this workout with someone else then you will not be able to properly assess if your fitness has improved relative to this workout since a new variable has been presented…

Does that make sense?

Long intro today,



25 Jul
by: Published in Uncategorized

Hey Members and Friends of Reebok Crossfit Backbay,

As Coaches we always are there to push and encourage our members thru a workout, now we as a staff are asking you the members to return the favor and cheer us on as we workout for a tremendous cause.  On Saturday August 2nd we encourage all members to take part and come to classes at 209 Columbus Ave. anytime from 8am to 1pm.  At 2pm we want all members, friends, and family to come by and cheer on all the Coaches as they go thru the 20 minute AMRAP.

One of the Coaches doing the WOD at 2pm is Brendan Ryan.  He is a Coach, a 4 time Regional athlete, and despite the quiet demeanor has been a force in the NorthEast region for a longtime.  For those who are new to the gym that’s Crossfit lingo for Brendan moves weight really really fast.


-Bern K. Prince

“Take part in your own self rescue.”






Viviane Quill liked this post
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
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


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,





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