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12 Jan
by: Published in Uncategorized

GS:  2 attempts to find a 20RM of:

Back Squat
Shoulder Press

Try and add 5 lbs from last week

WOD 1: 1 min AMRAP of:

Thrusters (135/85)

1 min AMRAP of:

Wall Balls (20/14)

Rest 1 minute

For time: The number of Thrusters and Wall Balls achieved in the two 1 min AMRAPs

WOD 2: 1 min AMRAP of:

Power Snatch (135/95)

1 min AMRAP of:

Overhead Squat (135/95)

Rest 1 minute

For time: The number of Power Snatch and Overhead Squat reps achieved in the two 1 min AMRAPs

==

I feel like a rockstar…

When a performer gives thanks to his fans for giving him the opportunity to make his dream a reality, the words are often unappreciated.  Without the fans, the performer doesn’t have the drive to present.  Without the fans, the performer doesn’t have the platform to share his passion.  Without the fans, the performer doesn’t have the means to achieve his dreams.

Without each of our members, the staff at Reebok CrossFit Back Bay would not be able to do what it does.  Without you guys, our dreams and wishes of helping others would not be a reality.  Without you being a part of our gym, there wouldn’t be a gym at all.  Thank you all for everything these past two years and I hope you come along with us on this fitness journey for many more years to come.

Let the show go on,

CG

==

 

11 Jan
by: Published in Uncategorized

image

Team WOD:  Adam Brown: 

2 rounds for time of: 

24 Deadlifts (295/195)
24 Box Jumps (24/20)
24 Wall Balls (24/20)
24 Shoulder to Overhead (185/115)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Power Clean (145/95)
==

From the Crossfit.com website…

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

RIP hero,

CG
==

10 Jan
by: Published in Uncategorized

Team WOD:  For time and working in alternating minutes:

500M Row
50 Russian Kettlebell Swings (24/16)
50 Power Clean (95/65)
50 Burpees
20 Pull Ups
40 Russian Kettlebell Swings (24/16)
40 Power Clean (95/65)
40 Burpees
20 Pull Ups
30 Russian Kettlebell Swings (24/16)
30 Power Clean (95/65)
30 Burpees
20 Pull Ups
500M Row

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It’s the weekend, yay!!!!

The perfect time for you and your besties to go out, but stay indoors because it’s crazy cold out.  In case you aren’t going out with your besties (or otherwise), the weekend is a fantastic time to catch up on some much needed rest.  These magical office-free hours are a fantastic way to apply some extra mobility, work on some skills (like Double Unders), or do whatever activity that you’d like that can improve your health.  Going out and getting silly is great…

But so is being injury free,

CG

==

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