06 Oct
by: Published in Uncategorized

Enter your score for yesterday here

WOD: EMOTM for 24 minutes:

First 8 minutes:

6 Over the Bar Burpees
10 Sit Ups
15 Double Unders

Rest 2 minutes

Second 8 minutes:

150M Row
5 Toes to Bar

Rest 2 minutes

Final 8 minutes:

6 Hollow Rocks
7 Wall Balls (20/14)
8 Kettlebell Swings (24/16)


Gone is 60 seconds…

Take a look at those minutes again.  Each individual exercise is easy.  The combination of those exercises, in those rep schemes, and under time constraints will not likely be easy.





06 Oct

Hey Athletes,

We are know up to 60 plus athletes and 20 plus teams.  we are going to cap the Throwdown at 25 teams  One of the links was down so click here to sign up.  Registration closes Friday October 9th or if we reach 25 teams!!


WOD 1 is

Taco Tuesdays

2 rep max Front Squat.  Guys take the weight from the ground, Ladies squat from the racks.  Squat cleans do not count as 1 rep and weight cannot decrease ( example if a person fails at 65 pounds they can not decrease to 55 so choose increments wisely).



20 Calorie Row
20 Barbell Reps (75#)
20 MedBall Reps (20#)
20 Pull-Ups
This workout is done relay style. Starting with Athlete 1, each team member will complete 20 reps at each station before moving to the next.
The Barbell, MedBall, and Pull-Up movement will vary between athletes (as seen below).
At the call of 3-2-1 Go, Athlete 1 rows 20 calories. Tag Athlete 2 on completion, who does the same, and tags Athlete 3. Continue pattern:
Barbell Station (75lb)
Athlete 1 – Deadlifts              Athlete 2 – Power Cleans          Athlete 3 – Power Snatches
Medball Station (20lb)
Athlete 1 – MedBall Front Squats            Athlete 2 – MedBall Thrusters         Athlete 3 – WallBall Shots to a 10′ Target
Pull-Up Station
Athlete 1 – Jumping Pull-Ups           Athlete 2 – Chin over Pull-Ups       Athlete 3 – Chest-to-bar Pull-Ups
Score is total rounds, plus reps, the team completes in the 15 minute AMRAP.
-Bern K. Prince
05 Oct
by: Published in Uncategorized

Enter your score for yesterday here

Pre WOD: 20 min AMRAP of:

1 Muscle Up
1 Skin the Cat
1 Rope Climb
3 second L – Sit

After each round add 1 Muscle Up and 3 seconds on the L – Sit

b For time: 14 – 12 – 10 – 8 – 6 reps of:

Alternating Pistols
Burpee Toes to Bar

10 minute time limit


I told you I would tell you…

If you are having a need that only coffee can fill in your life, feel free to order yourself some coffee from the “Lb. for pound” brand from our former Reebok CrossFit Back Bay coach Bryce.

Click here for their online store.

Bottoms up,



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