BLOG

21 Oct
by: Published in WODs

Box 3 in the works…

1:  For time:

21 Deadlifts (225/155)
42 Push Ups
15 Deadlifts (225/155)
30 Push Ups
9 Deadlifts (225/155)
18 Push Ups

13 minute cap

2:  For time:

21 Deadlifts (225/155)
42 Push Ups
15 Deadlifts (225/155)
30 Push Ups
9 Deadlifts (225/155)
18 Push Ups

13 minute cap

Rest 13 minutes

Helen:  3 rounds for time of:

400M Run
21 Kettlebell Swings (224/16)
12 Pull Ups

13 minute cap

3:  Diane:  For time:  21-15-9 reps of:

Deadlift (225/155)
Handstand Push Ups

13 minute cap

Rest 13 minutes

Helen:  3 rounds for time of:

400M Run
21 Kettlebell Swings (24/16)
12 Pull Ups

13 minute cap

==

Day 2…

Even during test week, you can have it your way.  Today you can select from one of three different experiences.  Want to only do one workout?  You got it!  Want to do both, but can’t do Handstand Push Ups?  You got it!  Want to do everything as prescribed so that you can click “Rx” on WODIFY?  You got it!

Please don’t forget to update your paleo challenge scores.  Accountability can make all of the difference.

Almost done!!!,

CG

==

PS…due to certain circumstances, the SPOOKY workout will be taking place on Wednesday, October 30th and not on Thursday, October 31st.  If you feel like this is blasphemous, take it out on the WOD.

Reebok CrossFit Back Bay liked this post
20 Oct
by: Published in WODs

1:  10 mins to find:

1RM Ground to Overhead

Rest 4 minutes

For time:  Fran:  21-15-9 reps of:

Thrusters (95/65)
Pull Ups

10 minute cap

2:  10 mins to find:

1RM Ground to Overhead

Rest 4 minutes

For time:  Fran:  21-15-9 reps of:

Thrusters (95/65)
Pull Ups

10 minute cap

Rest 7 minutes

For time:

500M Row

3 minute cap

==

Day 1…

When you really look at it, today isn’t all that bad.  The first part will take some strength out of you, but leave you with plenty of wind for what will surely be an interesting Fran.  It will not be until after that, that doing any kind of rowing will be a testament of will.  Please note that WOD 1 does not include the 500M Row, only WOD 2 does (aka…you don’t have to do the 500M Row if you don’t want to…be awesome).

For those of you who have been eating really well up to this week.  Be ready to reap the rewards.  If you are still struggling a bit or have been getting by with 3-4 cheat days a week, start cutting out one thing every week.  Trying to go cold turkey can be overwhelming.

Have fun,

CG

==

19 Oct
by: Published in WODs

Team WOD L1: For max reps:

5 min AMRAP of:

3 Power Clean (75/55)
3 Thrusters (75/55)
3 Hang Power Clean (75/55)
3 Burpees

Rest 1 minute

5 min AMRAP of:

3 Power Clean (95/65)
3 Thrusters (95/65)
3 Hang Power Clean (95/65)
3 Burpees

Rest 1 minute

5 min AMRAP of:

3 Power Clean (115/75)
3 Thrusters (115/75)
3 Hang Power Clean (115/75)
3 Burpees

One person performs a full round and then partners switch.

Team WOD 2: For max reps:

5 min AMRAP of:

3 Power Clean (95/65)
3 Thrusters (95/65)
3 Hang Power Clean (95/65)
3 Burpees

Rest 1 minute

5 min AMRAP of:

3 Power Clean (135/85)
3 Thrusters (135/85)
3 Hang Power Clean (135/85)
3 Burpees

Rest 1 minute

5 min AMRAP of:

3 Power Clean (155/105)
3 Thrusters (155/105)
3 Hang Power Clean (155/105)
3 Burpees

One person performs a full round and then partners switch.

==

Good luck…

You may have spotted a quiet lifter in the corner whose been using all of those colorful plates.  His name is Mike Nackoul and he has been training at Reebok CrossFit Back Bay these past few weeks.  Mike has been getting ready to compete in Olympic Weightlifting for the US team.  Mike will be traveling to Poland tomorrow and buying everybody a cool shirt for when he comes back ;).  Good luck Michael, go kick some ass.

Your paleo tip for the day is to be more like Mike,

CG

==

Page 220 of 454« First...102030...218219220221222...230240250...Last »

Contact Us

Map-Drop-Down