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12 Jan
by: Published in WODs

Team WOD L1: 3 people: For time:

5000M Row

1 person rows
1 person holds high plank position
1 person does 15 Thrusters (85/55)

Team WOD L2: 3 people: For time:

5000M Row

1 person rows
1 person holds high plank position (35/25)
1 person does 15 Thrusters (95/65)

==

On any other day…

The rules of the workout would be explained thoroughly.  You would have a good idea of how your strengths and weaknesses will affect the workout.  You could read that this workout is going to be hard (but you already know that).  You can imagine how you and your partners will work together to row your way to the end with the least amount of suckage possible.  Instead of all that,  your imaginations will run wild today for there will be nothing explained.  The only end to which you can hang is  that you should absolutely come in because it will be fun/preposterous.

Like any other day,

CG

11 Jan
by: Published in WODs

WOD L1:

250M Row for time

Rest 2 minutes

3 rounds for max effort:

Pull Ups
Push Ups
Hang Power Clean (95/65)
Wall Balls (14/10)
Kettlebell Swings (24/16)

1 min rest after each effort

Rest 2 minutes at the end of the second round

250M Row for time

WOD L2:

250M Row for time

Rest 2 minutes

3 rounds for max effort:

Pull Ups
Push Ups
Hang Power Clean (135/95)
Wall Balls (20/14)
Kettlebell Swings (32/24)

1 min rest after each effort

Rest 2 minutes after end of second round

250M Row for time
==
Today is all on you guys…

You either got out of bed on the I’m-going-to-grab-the-day-by-the-horns side of the bed or the I-spent-all-last-night-something-about-horns side of the bed. Either way, if you walk out of the gym today thinking that today was too easy, then you really should’ve “something inspirational here”. Not my best work…

This one is one me,

CG
==

10 Jan
by: Published in WODs

Strength:  Pause Back Squats

5-5-5-5

2 second pause at the bottom of each rep and explode up.

15 minutes to complete

WOD L1:  For time:

31 Burpees
31 Hang Power Cleans (95/65)
62 Sit Ups
31 Hang Power Snatch (65/45)
31 Wall Balls (20/14)

18 minute time limit

WOD L2:  Reebok CrossFit Back Bay:  For time:

31 Burpees
31 Hang Power Cleans (145/95)
31 Toes to Bar
31 Power Snatch (95/65)
31 Wall Balls (30/20)

If you do not have an 30 lb medicine ball, use a 20 lb ball with a 20 lb vest.

18 minute time limit

==

Wow…

An entire year has passed since Reebok CrossFit Back Bay opened its doors.  Hundreds of workouts have happened.  Hundreds of people have come to do them.  Thousands of squats, presses, cleans, and snatches have taken place.  Most importantly is that through every failed rep or new PR, you guys have shown an infinite amount of dedication.  As coaches, we are lucky enough to provide a platform to better yourselves and those around you.  In return, each and every one of you has given us your time, your effort, and your willingness to be better and better those around you.  For that we are incomparably thankful.  Please join me in a verbal toast to you and to another year full of promise and potential…

Cheers,

CG

==

 

 

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