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17 Jun
by: Published in Uncategorized

WOD 1: Box 2:  3 rounds for time of:

19 Burpees
19 Power Clean (95/65)
19 Double Unders

19 Pull Ups in between each round

20 min cap

WOD 2: Box 2: 3 rounds for time of:

19 Burpees
19 Power Snatch (75/55)
19 Double Unders

19 Pull Ups in between each round

20 min cap

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Hi there…

If you are checking the website right now, you are seeing some weird things happening.  Just me playing before I go on vacation!  Last week you may have noticed that the workouts got published twice for some reason…that’s going to be prevented all while making life easier for myself with the posts!

We will be doing the official Box 2 workout tomorrow so come on by!  In the mean time you better be doing two things:

1)  Being outside
2)  Watching the World Cup (preferably outside)

Good times,

CG

==

 

Mallik Greene liked this post
16 Jun
by: Published in Uncategorized

Skill:

Power Clean to Hang Power Clean (AHAP) (up to 20 minutes)

WOD:  DT: 5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)

13 min cap

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From the CrossFit.com website…

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.  

If you would like to know more, click here.

RIP hero,

CG

==

15 Jun
by: Published in Uncategorized

Skill:

Military Pull Ups
Bottom of the Push Up Hold
Band Pull Aparts

WOD 1: 4 rounds for time of:

10 Ring Rows
10 Hanging Knee Raise
10 Push Ups
10 Front Squats (115/75)

Last done 4/9/2014

WOD 2: 4 rounds for time of:

2 Muscle Ups
4 Toes to Bar
6 HSPU (20/14)
10 Front Squats (115/75)

Last done 4/9/2014

==

Curious…

I like the make up of this workout and wanted to see what you guys could redo after a reasonable amount of gymnastics and strength work lately.  In other news, this week is a punishment week.  Please note that the punishment will be issued this Friday so as to include the competition team.  Since this week will be 100 Burpees before the workout, Pagey and I will be taking notice on how many people decide to cancel out that day.

You have fair warning,

CG

==

 

14 Jun
by: Published in Uncategorized

Please note that volunteers will be needed for a RKC certification today (Sunday). If you would like to assist coach Gino and coach Angelo for an hour, please report to the basement of Box 1 at around 12 pm!!!

Please and thanks!!!!

Team WOD 1: For time:

2500M Row

Partners switch every 15 unbroken Thrusters (75/55)

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

Team WOD 2: For time:

2500M Row

Partners switch every 15 unbroken Thrusters (95/65)

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

==

Extracurricular fitness…

If you have not taken one of the specialty classes here at Reebok CrossFit Back Bay, take this summer to stop on by and figure out what the buzz is all about.  The following classes can fill any holes you may have in your armor:

Gymnastics
Weightlifting
Mobility
Endurance
Fundamentals

You could surprise yourself,

CG

==

 

13 Jun
by: Published in Uncategorized

Team WOD: 2 rounds for time:

20 Pull Ups
20 Burpees
20 Wall Balls
20 Box Jumps
20 Kettlebell Swings
20 Hang Power Clean

To be done in relay style and to be done by whole class working together in two lines

Loads no heavier than standard (95/65)

==

Two lines…

Two conga lines that produce a lot of fitness and fun instead of a little bit of each.  If there are 7 people in each team, there will be 6 people working and 1 person resting (the guy at the end of the line).

Go outside after this!,

CG

==

 

12 Jun
by: Published in Uncategorized

WOD 1: 1 min AMRAP of:

Pull Ups

Rest 1 minute

1 min AMRAP of:

Push Ups

Rest 1 minute

1 min AMRAP of:

Hanging Knee Raises

Rest 1 minute

1 min AMRAP of:

Cal Row

Rest 1 minute

Repeat with 45 second AMRAP and 30 second AMRAP with 1 minute of rest in between sets.

WOD 2: 1 min AMRAP of:

Muscle Ups

Rest 1 minute

1 min AMRAP of:

Handstand Push Ups

Rest 1 minute

1 min AMRAP of:

Toes to Bar

Rest 1 minute

1 min AMRAP of:

Cal Row Rest

1 minute

Repeat with 45 second AMRAP and 30 second AMRAP with 1 minute of rest in between sets.

==

I sure am glad that was not completely written out…

It would have been far too long if it were to have been completely written out.  The webpage would have been full with this one workout if it were to have been completely written out.  You guys would have gotten sore from scrolling your mousewheel if it were to have been completely written out.  The workout would have appeared harder and longer if it were to have been completely written out.  I probably would have gotten a text saying “Wow, that’s a long workout 4 real!” if it were to have been completely written out.  There would have been a lot less to talk about if it were to have been completely written out.

It would’ve also read very repetitively,

CG

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Ania Anita liked this post
11 Jun
by: Published in Uncategorized

Skill:  15 mins to find:

Heavy set of 3 Push Press

Reward: You choose!

WOD 1: 3 rounds with a 12 minute cap or 12 minute AMRAP of:

Wall Balls
Ring Rows/Pull Ups
Hang Power Clean

The winner of a max effort Handstand Hold will decide weights, reps, and exercise order for that class

Reward: You choose!

WOD 2: 3 rounds with a 12 minute cap or 12 minute AMRAP of:

Wall Balls
Muscle Ups
Hang Power Clean

The winner of a max effort Handstand Hold will decide weights, reps, and exercise order for that class

==

Interesante…

This is how today will work.  Before the class begins, the coach will divide the class between those doing the first workout and the second workout.  The class will hold a contest and everyone has to compete and have fun doing it.  The winner of each level will decide how the workout will look within those exercises!!!  You can select tailor the workout in the following ways:

Weights (for both men and women!!!)
Reps for each exercise
The order of the exercise
Whether you do 3 rounds for time (12 min cap) or a 12 min AMRAP

So you could potentially have a sadistic lunatic who wins the contest and program a workout like this:

12 min AMRAP of:

55 Wall Balls (6/30)
1 Ring Rows
55 Hang Power Clean (15/225)

I wonder which class I will be taking that day,

CG

==

Nini Nguyen liked this post
10 Jun
by: Published in Uncategorized

WOD 1: EMOTM for 20 minutes to work on technique:

First 10 minutes:

7 Power Clean

Increase loads every other round

Last 10 minutes:

7 Shoulder To Overhead

Increase loads every other round

WOD 2: EMOTM for 20 minutes to work on strength:

First 10 minutes:

2 Power Clean

Increase weights every other round

Last 10 minutes:

2 Shoulder to Overhead

Increase weight every other round

==

Please be aware of the photos…

Some funky stuff coming your way.  But in all seriousness, I do want to take a sec to say one thing:

Please be very careful with the bags you take from CustomFit Meals!  Check for your name and contents and make sure it is all there!  There may have been some confusion lately, so please be aware!

That is all for now.  Have a great hump day.

Mandatory wink face,

CG

==

 

09 Jun
by: Published in Uncategorized

Skill:

Hollow Hold
1 Arm Plank Hold
L-Sit Negatives

WOD 1: For total time:

3 rounds of:

7 Thrusters (115/75)
7 Over the Box Jumps (24/20)
7 Hanging Knee Raises

Rest 2 minutes

2 rounds of:

7 Thrusters (115/75)
7 Over the Box Jumps (24/20)
7 Hanging Knee Raises

Rest 1 minute

1 round of:

7 Thrusters (115/75)
7 Over the Box Jumps (24/20)
7 Hanging Knee Raises

15 minute cap

WOD 2: For total time:

3 rounds of:

7 Thrusters (115/75)
7 Over the Box Jumps (30/24)
7 Toes to Bar

Rest 2 minutes

2 rounds of:

7 Thrusters (115/75)
7 Over the Box Jumps (30/24)
7 Toes to Bar

Rest 1 minute

1 round of:

7 Thrusters (115/75)
7 Over the Box Jumps (30/24)
7 Toes to Bar

15 minute cap

==

CFM update from the big man himself…

This week there are 6 brand new items being added to the menu!  Some of these new dishes include a “Spicy Bacon and Egg Scramble” as well as “BBQ Bacon Meatballs” (whisper that to yourself…you’re welcome).  Many of you have enjoyed the CustomFit Meals and now there is only more to love.  Stay tuned in the coming weeks as more information comes your way!

Best bar home delivery?,

CG

==

 

08 Jun
by: Published in Uncategorized

Skill:  Snatch Pull (no bump) into Power Snatch (up to 165/110)

WOD:  Karen:  For time:

150 Wall Balls (20/14)

To a 10′ target

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Do you like competitions?!…

No Risk CrossFit is putting up a meaty challenge for those teams that are up for it.  6-7 events and a cool grand for those who end up on top.  If you would like more information on this competition click here.  I know it’s in Rhode Island, but make a day of it!!!  We could all use a little fitness challenge / neighboring state love.

Put your dukes up,

CG

==

Crossfit Music liked this post
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