Author Archive

10 Jul
by: Published in Uncategorized

Team WOD: 8 rounds for time of:

10 Thrusters (95/65)
15 Pull Ups
20 Wall Balls (20/14)
25Russian Kettlebell Swings (24/16)
30 Double Unders

Partners perform alternating exercises


Scavenger hunt!!!!…

When:  July 18th (a week from today) from 10 AM – 1 PM (meet at St. James at 9:30)
Where:  St. James location (Box 1)
What:  Coach Angelo has prepared a special treat for everyone who is planning on playing.  From the man himself:

Coed Teams comprised of 3 – 4 members will be given 3 hours to explore Boston’s many unique and historical landmarks with the task of building more fitness and promoting the RCFBB Endurance program. Each team will post their completed “fitness assignment” on social media for real time verification.  The first team to finish all of their assignments or the team with the most completed assignments by the time cap wins bragging rights and a very special grand prize!

Email Coach Angelo with Teams and Team Names or your interest to participate and he will get you set up on a team.

May the force be ever in your favor,



Princess Swanson liked this post
09 Jul
by: Published in Uncategorized

Pre WOD: Every 2 minutes for 10 minutes:

6 Press
6 Push Press
6 Push Ups
2 Reverse Wall Climbs

WOD: EMOTM for 12 minutes:

3 Thrusters (115/75)
4 Over the Box Jump Burpees (24/20)


My hopes for you…

I hope that you think this workout is as easy to perform as it was to type.  I hope that you see only 7 reps per minute and think you have this in the bag.  I hope that you have all of your equipment ready to go and think that this is going to be 12 minutes of picnic-ing.  I hope you crush that first minute and bob your head in celebration.  I also hope that this happens every single minute.

One of these hopes will be in vain,



08 Jul
by: Published in Uncategorized

Please note that the evening Endurance classes will be taking place at the Fenway track.  Don’t forget to bring all of the things you are going to need (water, towels, etc.)

WOD: 5 rounds for time of:

400M Run
10 Kettlebell Swings (24/16)
10 Burpees
10 Box Jumps (24/20)
10 Pull Ups
10 Sit Ups
10 Wall Balls (20/14)


Kelly much?…

Taking a new twist on one of the “girl” workouts from can certainly spice things up.  Adding four new movements and cutting  the reps way down gives this old WOD some new life.  There is still a ton of robustness to achieve today.  Also, it is important to note that more than before, the transitions are going to matter immensely with all of the changes in this workout.

Variety is the spice of life,



Princess Swanson liked this post
07 Jul
by: Published in Uncategorized

Pre WOD: EMOTM for 15 minutes:

3 Deadlifts

Hold High Plank in the remainder of the first 30 seconds of each minute

WOD: 21-15-9 reps for time of:

Deadlifts (66% of your highest load in the Pre WOD)
7 Reverse Wall Climbs after each set of Deadlifts


Online traffic…

So I got curious about the traffic for our website and I was given some pretty neat information.  As you can imagine, most of the people who visit the site are from this country, but we do have some international visitors that I would like to greet.  In the off-chance that you guys are reading this today, I hope you enjoy it!

Hello Canadians!  Crush your WODs today!
Cześć przyjaciele. Zapraszamy na trening dziś
Hi Australians!  Enjoy your fitness tomorrow!
Hallo Freunde. Genießen Sie Ihr Training heute

Just bringing people together,




Stephen Berry, Gram Tusia liked this post
06 Jul
by: Published in Uncategorized

Pre WOD: EMOTM for 14 minutes:

Odd: 12 Pistols (alternating legs)
Even: 5 Toes to Bar + 3 Deadlifts (no more than 200% of what you are planning to use in WOD)

WOD: Nasty Girls: 3 rounds for time of:

50 Air Squats
7 Muscle Ups
10 Hang Power Clean (135/95)


Click here

That was the original video for this workout and those three women (Nicole C. / Annie S. / Eva T.) are some of the CrossFit OGs.  These three women have workouts named after them (two of which we have done) and some of them have even competed at the CrossFit Games.  If you think your kipping Muscle Ups are going to help you crush the workout today, then watch these ladies perform them from a dead hang each time!





05 Jul
by: Published in Uncategorized

Pre WOD: 20 mins to find:

Heavy set of 3 Hang Squat Clean

WOD: The Hangover Cure: For time:

500M Row
100 Burpees


New programming format details…

Lots of new features this month, so if you are interested, please read along:

Monday:  Oly work
Tuesday:  Gymnastics skill day
Wednesday:  Heavy lifting day (Deadlift)
Thursday:  The long day
Friday:  Heavy lifting day (Pressing and such)

In addition to that, we are also going to do:

4 never-before-done benchmark workouts (The Chief / The Bear Complex / Dating Sage / Nasty Girls)
4 obscure-but-already-done-but-it-was-a-long-time-ago benchmarks (Today…sorry / Petranek Baseline / End of the World / Randy)

Lots of fitness coming your way,



Princess Swanson liked this post
04 Jul
by: Published in Uncategorized

Team WOD: For time:

30 Power Cleans (115/75)
60 Front Squats (115/75)
90 Shoulder to Overhead (115/75)
150 Double Unders

One partner runs 200M while the other performs work.

On the return of the runner, partners switch.



After going back through the blog from last Sunday, it felt like I had just given up on the team workouts.  I know that you guys absolutely love these days and I am going to make sure that they stay enjoyable for everyone.  Before they get published, each team WOD gets looked-over and optimized where needed.

Gotta keep you guys on your toes,



03 Jul
by: Published in Uncategorized

Everyone at Reebok CrossFit Back Bay would like to wish you and yours a fantastic Fourth of July and a great weekend!  Stay safe and have a wonderful time.  See you guys tomorrow!

Please note that the gym will be closed all day today.  
02 Jul
by: Published in Uncategorized

Pre WOD: 20 mins to find:

Heavy set of 3 Hang Squat Snatch

WOD: Randy: For time:

75 Power Snatches (75/55)


From the website,

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

RIP hero,




01 Jul
by: Published in Uncategorized

Pre WOD: Pull Ups

Level 1: Deadhang Pull Up work in any way possible (bands / jumping…)
Level 2: Learning to kip (only to kip)
Level 3: Kipping Pull Ups
Level 4: Work on strict L – Pull Ups or Weighted Pull Ups for strength

This is to be done as EMOTM for 12 minutes. (Pick your own reps)

WOD:  5 rounds for time of:

15 Double Unders
8 Shoulder to Overhead (105/70)
15 Double Unders
8 Over the bar Burpees
15 Double Unders

Rest 30 seconds between each round



Today is all about putting your skills to check.  How are your Pull Ups coming along?  How quickly can you transition those S2OH reps?  How fast can you commit 45 Double Unders?  If your skills are not up to far, then today is a fantastic day for practice.  If you have the means to go quickly, you should absolutely try and blast through this workout.

This should be good,



Princess Swanson liked this post
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