15 May
by: Published in Uncategorized

WOD:  Jack:  20 min AMRAP of:

10 Push Press (115/75)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)

Last done:  12/11/2013


From the website…

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

RIP hero,




In case you were not sure, please allow me to introduce you all to baby Jack Martin!  Lauren and Dan had this little guy this past Tuesday and he already has a heavier Deadlift than Coach Justin.  They should be coming by the gym sometime today (Friday)!!!  Come on by and steal a peek!

John Sheehy liked this post
14 May
by: Published in Uncategorized

Skill: 3 rounds of:

30 seconds on / 30 seconds off

Handstand Hold (one or two hands)
L-sit Hold
Barbell Roll Outs

WOD 1: 5 min AMRAP of:

8 Russian Kettlebell Swings (24/16)
12 Hanging Knee Raises
20 Double Unders

Rest 3 minutes

For time:

The number of reps you got during the AMRAP

WOD 2: 5 min AMRAP of:

8 Russian Kettlebell Swings (32/24)
12 Toes to Bar
20 Double Unders

Rest 3 minutes

For time: The number of reps you got during the AMRAP


Do lots of work in order to do more work…

It is difficult to rationalize why any of us would power through the first five minutes of this workout, only to make the second portion even harder.  The idea of pushing for each and every single additional rep would be an illogical one, since it would only make for a more punishing end to the workout.   You are only rewarding yourself with more work.  Despite this lack of rationale, I love programming these workouts.  The membership here at Reebok CrossFit Back Bay shows up to these days with their war paint on and goes HARD.  I commend you for going against the grain on days like this.

Such gluttons for punishment,



13 May
by: Published in Uncategorized

WOD: For time:

80 Burpees (to a 6” target)
40 Front Rack Lunges (135/85)
20 Front Squats (135/85)

20 min cap


This is not my fault…

A few months back we had a workout that was an EMOTM of Burpees, Front Rack Lunges, and Front Squats.  Everyone worked really, really hard and had themselves a good workout.  However, amongst your ranks stood a man, nay, a pioneer, who saw past the workout and stared into the face of glory.  This man, who may as well been a dozen feet tall, realized that the EMOTM was capable of being so much more.  He devised a plan where he would do the workout straight through and with all of his reps in a row; such a trailblazer had no time for order nor a need for rest.  With caution and wisdom left behind him, this living statue forged through the workout and only needed 18 minutes to do so!  In fact, he only fell down one time!  Be like this man today then you too may bathe in splendor.

But if your legs hurt tomorrow you can blame Dan S. and not me,



Nick Delgrande liked this post
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