Reebok CrossFit Back Bay - Reebok CrossFit Back Bay is a world-class CrossFit facility located just blocks from America’s first park, Boston Common. Reebok CrossFit Back Bay
Reebok CrossFit Back Bay
20 Nov
by: Published in Uncategorized

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

 

Pre WOD: 20 mins to complete:

3 x 20 reps alternating between:

10 Front Squats and 10 Thrusters as heavy as possible

(Rest as needed between sets)

WOD 1: For time:

50 Power Clean (at Pre WOD weight)

Every time you put the bar down =

15 Pull Ups
15 Push Ups
15 Sit Ups
15 Air Squats

10 minute time limit

WOD 2: For time:

50 Power Clean (at Pre WOD weight)

Every time you put the bar down =

25 Pull Ups
25 Push Ups
25 Sit Ups
25 Air Squats

10 minute time limit

==

Do you feel that…

The air is still and quiet, but somehow still charged with electricity.  Nerves are twitching as plans and strategies are being made.  The Internal Throwdown is tomorrow all of the workouts save the final 2 have been posted. Get your game face on point and come in ready to kick some ass. If you missed the announcement on Wednesday, please read everything (especially the first part) below!

Please note that these are the workouts that EVERYONE will be doing.  4 of them will come in the morning (the floater happening anytime before 12) and the fifth workout will happen after the afternoon break.  The Scaled Division winner will be based on those 5 workouts whereas the Rx Division will have two final workouts that will be back-to-back and will be revealed after the 5th workout is over.  Please note that I am about 99.991% sure that these are the workouts, but they may change a tiny little bit (including the time limits that were posted with your heat times.  Please keep an eye on the blog for any other information.

Judges and Volunteers:  Please be at the gym by 8:00.  I will be getting there at around 7:30 and should be done pulling my hair out by the time you get there (so don’t be late!).

Athletes:  Please check-in from 8:00 – 8:20.  Workout briefing will happen right at 8:20 with or without you or your teammates.  If you have any questions, please bring them with you.  Everything that we will do are things to which you should have been exposed plenty!  

The competition starts with or without your human body present at 9 AM SHARP!

 

1)  Floater WOD:  Rock Steady:

Each team member selects a static hold and attempts to hold it as long as possible up to 3 minutes:

The holds are:

Top of the Pull Up Hold
Handstand Hold
Bottom of the Squat Hold (95/65)

Scaled:  Everything is the same except the Pull Up Hold will have a red band (male) or a blue band (female) available.  The remainder of the holds will be the exact same

2)  One fiddy:  For time:

50 Burpees onto a plate (45/25)
50 Bench Press (125/65)
50 Pull Ups

 

Each athlete will take one exercise station.  Athletes cannot switch exercise stations.  Only one athlete can work at a time and in order to switch things off, athletes must slap hands to do so.  Time will stop as soon as the final repetition is completed or time expires.

Scaled:  the Pull Up will have a red band (male) or a blue band (female) available and the Bench Press will be at 85 lbs for the guys and 45 for the women.

3)  Two bars and a box:  45 second AMRAP at each station with 15 second rest of transition of:

 

Hang Power Clean or Deadlift (135) (men do HPC and ladies do DL)
Thrusters or Front Squats Squats (95) (men do Thrusters and ladies do FS
Box Jumps (24/20) (male/female)

Scaled:  95 for the HPC and DL.  65 For the Thrusters and Front Squats.  Box Jumps are the same height.

4)  Ballsy:  For time:

 

30 and 45 Wall Balls (20/14) while one partner A holds the top Deadlift position (155/105)
40 and 55 Wall Balls (20/14) while one partner B holds the Front Rack position (155/105)
50 and 65 Wall Balls (20/14) while one partner C holds the top of the Overhead position (155/105)

Scaled:  Wall Balls are at 14 lbs for the men and 10 for the women.  The barbell holds will happen at 100 lbs for the men and 70 for the women

 

5)  Masterbarbeller:  For time:

 

10 Clean and Jerk (135/85)
20 Toes to Bar
10 Snatch (135/85)

Each team only gets 1 bar…and it can never rest on the ground.  30 second penalty rest if it does.

Scaled:  95 for the guys and 65 for the girls.  Instead of Toes to Bar, you guys will do 35 Sit Ups

19 Nov
by: Published in Uncategorized

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

Pics from the Southie Showdown competition are up!

Pre WOD:

L-Sit Pull Ups AND L-Sit Chin Ups
False Grip Ring Roll Outs
Wall Facing Wall Runs to the outer thigh or Facing away from the wall Wall Runs to the shoulder

WOD 1: 5 rounds for time of:

15/12 Cal Row
15 Front Squats (95/65)

Last done 4/10/2013

WOD 2: 5 rounds for time of:

15 Cal Row
15 Overhead Squats (95/65)

Last done 4/10/2013

==

Easy reading day…

Not a whole lot to report other than I would appreciate some last minute volunteers and Paleo Potluck foods!  The last sneak peek comes tomorrow!!!

And it totally will not include all barbell movements,

CG

==

 

19 Nov
by: Published in Uncategorized

Please note that these are the workouts that EVERYONE will be doing.  4 of them will come in the morning (the floater happening anytime before 12) and the fifth workout will happen after the afternoon break.  The Scaled Division winner will be based on those 5 workouts whereas the Rx Division will have two final workouts that will be back-to-back and will be revealed after the 5th workout is over.  Please note that I am about 99.991% sure that these are the workouts, but they may change a tiny little bit (including the time limits that were posted with your heat times.  Please keep an eye on the blog for any other information.

Judges and Volunteers:  Please be at the gym by 8:00.  I will be getting there at around 7:30 and should be done pulling my hair out by the time you get there (so don’t be late!).

Athletes:  Please check-in from 8:00 – 8:20.  Workout briefing will happen right at 8:20 with or without you or your teammates.  If you have any questions, please bring them with you.  Everything that we will do are things to which you should have been exposed plenty!  

The competition starts with or without your human body present at 9 AM SHARP!

 

1)  Floater WOD:  Rock Steady:

Each team member selects a static hold and attempts to hold it as long as possible up to 3 minutes:

The holds are:

Top of the Pull Up Hold
Handstand Hold
Bottom of the Squat Hold (95/65)

Scaled:  Everything is the same except the Pull Up Hold will have a red band (male) or a blue band (female) available.  The remainder of the holds will be the exact same

2)  One fiddy:  For time:

50 Burpees onto a plate (45/25)
50 Bench Press (125/65)
50 Pull Ups

 

Each athlete will take one exercise station.  Athletes cannot switch exercise stations.  Only one athlete can work at a time and in order to switch things off, athletes must slap hands to do so.  Time will stop as soon as the final repetition is completed or time expires.

Scaled:  the Pull Up will have a red band (male) or a blue band (female) available and the Bench Press will be at 85 lbs for the guys and 45 for the women.

3)  Two bars and a box:  45 second AMRAP at each station with 15 second rest of transition of:

 

Hang Power Clean or Deadlift (135) (men do HPC and ladies do DL)
Thrusters or Front Squats Squats (95) (men do Thrusters and ladies do FS
Box Jumps (24/20) (male/female)

Scaled:  95 for the HPC and DL.  65 For the Thrusters and Front Squats.  Box Jumps are the same height.

4)  Ballsy:  For time:

 

30 and 45 Wall Balls (20/14) while one partner A holds the top Deadlift position (155/105)
40 and 55 Wall Balls (20/14) while one partner B holds the Front Rack position (155/105)
50 and 65 Wall Balls (20/14) while one partner C holds the top of the Overhead position (155/105)

Scaled:  Wall Balls are at 14 lbs for the men and 10 for the women.  The barbell holds will happen at 100 lbs for the men and 70 for the women

 

5)  Masterbarbeller:  For time:

 

10 Clean and Jerk (135/85)
20 Toes to Bar
10 Snatch (135/85)

Each team only gets 1 bar…and it can never rest on the ground.  30 second penalty rest if it does.

Scaled:  95 for the guys and 65 for the girls.  Instead of Toes to Bar, you guys will do 35 Sit Ups

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