WOD: 11-4-13

by: Gino Escalante in: WODs
03 Nov



Strength A:  18 mins to find:

5RM Front Squat

Strength B:  12 min AMRAP of:

25 Russian Kettlebell Swings

Rest 30 seconds

20 Russian Kettlebell Swings

Rest 30 seconds

15 Russian Kettlebell Swings

Rest 30 seconds

10 Russian Kettlebell Swings

Rest 30 seconds

5 Russian Kettlebell Swings

Rest 60 seconds

Start over

All of these sets are to be done as fast as possible and COMPLETELY UNBROKEN

1: 5 min AMRAP of:

100M Row (counts as 1 rep)
8 Burpees

2: 6 rounds for time of:

100M Row
10 Burpees

5 min cap


Back at it…

Welcome back!  I hope you all enjoyed the almost three weeks of programming vacation.  Reebok CrossFit Back Bay will be starting it’s second of three strength cycles before the Opens competition and this time around we have some new things being thrown into the mix.  Front Squats and Thrusters will take center stage and the heavy movements while Turkish Get Ups (with dumbbells, kettlebells, barbells, or humans) and Deadlifts will round out the week.  The real star of the show for the next two months is the almighty kettlebell.  If you are already disappointed about this, then be prepared to be whimsically carried away to a magical land where good form (by force) and strong hips reign supreme.  If you are already excited, then good!

With regards to the paleo challenge, Reebok CrossFit Back Bay would officially like to congratulate everyone for participating!  8 people managed to get over 100 stars and half of them had perfect scores!  A special congratulations goes out to all four of them:

  • Jenna S.
  • Samantha A.
  • Jess H.
  • Stacey S.

These four gals took the challenge and championed over it all while gaining enormous benefits.  We will hear from these gals soon about their experiences with the paleo challenge.  Furthermore, they have each won a free T-shirt from our fine RCBB collection.

Well done ladies,



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