WOD: 12-12-16 – Schedule check

Click here for the nutrition challenge scoresheet

Pre WOD: 6 min AMRAP of:

5 Air Squats
15 second Scap Hold
5 Burpees
30 second Hollow Body Hold

12 minutes to build to:

1RM Power Clean

WOD: 4 sets of:

ME Power Cleans @ 70% of above load (no pause in rack or hip)

right into…

ME Strict HSPU (scale to Push Ups)

Rest 3 minutes


Schedule check…

It’s been a week with our new schedule here at Reebok CrossFit Back Bay, and I think things went pretty well! I received a few emails from people wondering about a class here or there, but I think the overall consensus is a thumbs up. Please keep in mind that changes are being made and so keep an eye out for all of that in the next two weeks. We are going to be going strong into the new year to make sure that your fitness goals become a reality with us at Reebok CrossFit Back Bay.

Put that last line on the website,




WOD: 12-10-16

Click here for the nutrition challenge scoresheet

WOD: 35 min AMRAP of:

30 Hang Power Cleans (135/95)
40 Wall Balls (20/14)
800m Partner Run
30 Pull Ups
40 Over the Bar Burpees
400m Partner Run
30 Front Squats OR Back Squats (135/95)
40 Wall Balls (20/14)
200m Partner Run


No excuses…

The blog gets published really early now. You should be ready to run with no excuses…so come in bundled!

And for those of you who are switching out of this workout and going into the 90 minute endurance…

I’ve got my eye on you,




WOD: 12-8-16

Click here for the nutrition challenge scoresheet

Pre WOD:  Rowling:

Burpees as points scored

During rest =

5 Air Squats
5 Push Ups
5 Box Jumps

In 12 minutes build to:

Heavy double Back Squat for the day

Then perform 3 sets of 2 at 90% of above load

WOD:  11.2: 15 min AMRAP of:

9 Deadlifts (155/105)
12 Push Ups
15 Box Jumps (24/20)


Shopping time…

Whether you love it, or you hate it, the end of the holiday season is upon us. Whether you are crushing your list by now or whether you are relying on Saint Amazon Prime to save the day, the end of the holiday season is upon us. My advice to you is not to overthink it. Cook someone a meal if you are not the person who cooks often. Take part in someone else’s hobbies with them. And if you are going to buy something, don’t forget that the anxiety of receiving a gift can be just as thrilling as the gift itself.

In case you are still lost, this is the last piece of advice I’ve got for you.

It works,