WOD 1: For time:
100 Double Unders
80 Wall Balls (20/14)
40 Pull Ups
20 Box Jumps (24/20)
13 Thrusters (135/95)
WOD 2: For time:
13 Clean and Jerk (225/135)
Team WOD 1: Broken up anyhow:
50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Wall Balls (20/14)
50 Double Unders
Team WOD 2: For time:
250 Double Unders
150 Russian Kettlebell Swings (24/16)
13 Muscle Ups
So much decisioning…
First of all, decisioning is an actual word. Second of all, today you can really have it your way. Want to go solo? Do it! Want to go team? Do it! Not just that, but you have options within your options! This end of the year special will surely have something for everyone. See you guys all next year!!!
Strength classes this week
Strength classes on Monday and Wednesday are NOT being held and will resume next week. There is a class Thursday morning for those looking to sign up (it says Level 3 and 4 only but I will have work for everyone to do). Please note that the class can only accommodate those who sign up!
There will be more classes offered next week as we enter the new schedule including our basement expansion. Exciting times ahead for Back Bay Barbell and the RCFBB Strength Program! For those looking to do some additional work this week, consult the post from last week which can be found here.
WOD: 1 min AMRAP of:
Power Cleans (155/105)
Immediately afterwards for time:
20 Deadlifts (155/105)
16 Hang Power Clean (155/105)
12 Shoulder to Overhead (155/105)
12 min cap
What a year!!!!!!…
Let’s do a quick recap…
January: we were technically still having the best party in Boston
February: Finished up our first Paleo challenge
March: The Opens started
April: The Opens ended (and we qualified two teams like a boss) AND we had our team throw down!
May: Regionals competition…BACK BAY!!! ALL DAY!!!
June: Summer = gymnastics strength
July: It was still summer = still gymnastics strength
August: It was my birthday and Lauren got married!
September: Work on Box 3 started and people PR in weightlifting like champs!!!
October: Second Paleo challenge!
November: Individual throw down!!!!
December: Getting ready for the Box 3 opening…
2014 is going to be insanely good here at Reebok CrossFit Back Bay,