Author Archive

22 Aug
by: Published in Uncategorized

Team WOD: For time:

2500M Row

Partners switch every 15 unbroken Thrusters (95/65)

You can only row and/or rest when in the Front Rack position


A favorite…

This WOD is fantastic.  Sundays are fantastic.  Ergo, WOD’s are Sundays.  I am pretty sure I am unto something, but it needs just a bit more work.

Enjoy my almost birthday,




21 Aug
by: Published in Uncategorized

Team WOD: For time:

70 Box Jumps (24/20)
70 Jumping Pull Ups
70 Kettlebell Swings (16/12)
70 Walking Lunge Steps
70 Knees to Elbows (100 Kick Outs)
70 Push Press (45/45)
70 Superman Extensions
70 Wall Balls (20/14)
70 Burpees
70 Double Unders

WOD: Filthy fifty: For time:

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders



If you have been itching at getting some alone time on the weekend workouts than today is for you.  Mind you the filthy fifty workout demands plenty from you.  So, if you are going solo, prepare to be solo for a while.  Those last three exercises in particular are extra fun when you can’t share them with anyone.

Bon appétit,




20 Aug
by: Published in Uncategorized

Pre WOD: 12 min AMRAP of:

1 Turkish Get Up (each side)

Before going down:

5 One Arm Swings
4 One Arm Cleans
3 One Arm Press

20 V-Ups after doing both sides

WOD: For time:

400M Run
21 Shoulder Press (95/65)
400M Run
15 Push Press (135/855)
400M Run
9 Push Jerk (185/115)


Sorry guys…

I  had to do some last minute changes to ensure you got the absolute best out of today and out of this week.  I thought about it while I saw people do the Wall Balls from yesterday.  Your legs will thank me!

Hope you didn’t stay up late for it,



19 Aug
by: Published in Uncategorized

Endurance classes are outside today at the commons!  Bring everything you are going to need!

WOD: For maximum reps: Death by:

Wall Balls (20/14)
Power Clean (135/95)
Pull Ups


Lots of rules today…

Please read this all!

You are going to do work every minute on the minute for 40 minutes.
You will start the first minute with 1 Wall Ball.
The second minute will be 2 Wall Balls and so on.
You will continue doing Wall Balls until you are no longer capable of doing the proper number of reps in the minute.
The moment you come up short, the following minute you start over but with Power Cleans.
Proceed to continue until you are incapable of completing the proper number of reps in the minute and then move in to Burpees and then Pull Ups in the same fashion.
It is possible to not have to do all of the exercises (40 minutes pass and you are still doing Wall Balls) and it’s also possible that you workout will be over before 40 minutes (you max out all four exercises before the 40 minutes).

Get some,



Johanna Tasha, CrFit Oncm liked this post
18 Aug
by: Published in Uncategorized

Pre WOD: 20 mins to complete 5 sets of:

5 Deadlifts

10 Toes to Bar after each set of 5

Try and go heavier than last time

WOD: 5 rounds for time:

10 Pull Ups
10 Push Ups (20/14)
10 Russian Kettlebell Swings (32/24)
30 Double Unders

8 minute time limit


It’s Wednesday and you know what that means…

We have our yoga class tonight!  If you were not aware, we run yoga on Wednesday nights at 7:30 PM at box 1.  If you are in need of some more mobility, come by box 1 at 7:30 AM on Fridays.  And if you are still in need of flexibility work, box 2 has a 30 minute class every Sunday that starts at 11:30 AM.

And if you don’t know, now you know,



17 Aug
by: Published in Uncategorized

Pre WOD: EMOTM for 10 minutes:

3 Strict Chin Ups Pull Ups
4 Kettlebell High Pulls (each side)
5 V-Ups

WOD: For time:

21 Ring Rows
21 Over the Box Jumps (24/20)
21 Burpees

Rest 1 minute

15 Ring Rows
15 Over the Box Jumps (24/20)
15 Burpees

Rest 1 minute

9 Ring Rows
9 Over the Box Jumps (24/20)
9 Burpees


It’s getting close…

Every year around this time of year a celebration worth celebrating occurs.  Some may call it the greatest day of the year.  Other may call it the best day of the year.  Despite your superlative of choice, you would be correct.  I have been awfully quiet so far this month about this day of days and I am sure you have grown restless because of it.  Well, arrest your concerns, because I will be talking non-stop about my birthday for the next 6 to 7 weeks.  Yeah sure, my birthday is in 9 days, but who is counting anyway?!

It’s also in 8 days,



16 Aug
by: Published in Uncategorized

Pre WOD: 20 mins to find:

Heavy triple Hang Power Clean

WOD: CrossFit Games 2015 Teens (16-17) WOD #5: 3 rounds for time of:

70 Double Unders
7 Hang Power Clean and Jerk (185/115)

Teen Boys / Girls winner: 5:30 / 5:20


Let’s preview this week…

Monday:  This!
Tuesday:  Working towards a KB Snatch and gymnastics
Wednesday:  New 5RM Deadlift anyone?
Thursday:  Will be brought to you by death
Friday:  August Baseline 2015 remix!!!

Another great week coming right up,




15 Aug
by: Published in Uncategorized

Team WOD: For time:

250 Wall Balls (20/14)

In order to attempt Wall Balls you must first complete a 250M Row.

Only 1 person works at a time

Once one partner drops the ball, the other person can start the row

Continue going while the other partner feels bad.


Happy Sunday everyone…

I don’t have a lot to report on, but I am excited that the August programming is in full swing.  Things are coming along great and I feel like you guys are digging it.  Feel free to send any feedback to  As always, I would love to hear from you!

Enjoy your workout dessert,



14 Aug
by: Published in Uncategorized

Team WOD: Tabata style for time:

150 Push Ups (while partner holds plank)
100 Hang Power Cleans (135/95) (while partner hangs)
400 Double Unders (while partner holds the handstand)


Glad that’s over…

Now we can start talking about how easy all of the workouts are!  Let’s start with this one…

You will work for 20 seconds while your partner does some kind of static hold for those same 20 seconds.
Everybody gets to rest a full 10 seconds.
Use your rest time to walk to the bathroom, get some water, color, of play some sepak takraw (you google it!)
Continue doing this until you finish the workout

Barrel of monkeys,



13 Aug
by: Published in Uncategorized

Pre WOD: EMOTM for 12 mins:

30 seconds Bottom of Push Up Hold
30 second Handstand Hold
30 second Ring Support Hold
30 second Overhead Hold (155/105)

Every minute has to be different

WOD: For time:

40 Deadlifts (135/85)
32 Hang Power Cleans (135/85)
24 Front Squats (135/85)
16 Shoulder to Overhead (135/85)
8 Overhead Squats (135/85)

13 minute time limit


The “loving” dad voice…

It’s been a good week and I know that we’ve had a great talk.  I may have hogged most of the talking over the last week and perhaps you now have something to say…sorry.  Feel free to email me at or #approachacoach if you have any questions or concerns.  If you feel like you need to need to be heard, then we are here to listen.  If you  need to speak up about something or have quality ways of improving your experience, let us know.

I received several comments and a few e-mails appreciating and recognizing the importance of covering the “not-fun” subjects on the blog.  I am glad you guys are reading it and that the messages are getting out.  I am glad you guys care enough about this to give it thought.  I am glad you guys are the absolute best crowd and that you are a part of Reebok CrossFit Back Bay.  Thank you for taking time out of your day and spending it with us.  Thank you for pushing yourselves to uncomfortable places and finding the joy in accomplishing the impossible.  It really makes us one of the best gyms in the world.

We couldn’t do it without you.

With love,




Silvio Simani, CrFit Oncm liked this post
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