13 Sep
by: Published in WODs

Cue Jaws music…

Strength:  3 x 20 Front Squats (add 5 lbs. to your heaviest set from last week)

WOD:  5 rounds for time of:

2 Muscle Ups
3 Power Snatches (145/95)
5 Handstand Push Ups


For your easy peasy Friday…

  1. We have a strength portion that takes a reasonable amount of time
  2. There is a complex lift in the workout
  3. And some advanced gymnastic movements that require particular spots in the gym to be performed correctly

This is the kind of day that requires a lot of setup, but you know is going to be a good fast workout.  Please be sure to line all of your equipment as fast as possible to ensure that there is plenty of time to do some post-WOD stretching and mobility.  As you finish your workout and plan for the weekend ahead, be sure to get excited for the loads of things that RCBB has lined up.

  1. New gym coming up soon
  2. Sunday Funday is back
  3. Winter Holiday season
  4. CrossFit games are now on ESPN2
  5. 100 Back Squat test again
  6. October Baseline has been created.  Not a timed workout, but this is for maximum weight instead

Like all good CrossFit should be, the October Baseline will be very easy if you go light and just as difficult if you don’t…and no, it’s not just one lift.

That’s all you get,




12 Sep
by: Published in WODs

WOD:  4 rounds for time:

20 unbroken Kettlebell Swings (24/16)
30 unbroken Wall Balls (20/14)
50 unbroken Double Unders



I know you read that up there and I  know you know exactly what that means.  Now you know that I know you know, so there is no escaping the fact that those reps have an “unbroken” prefix to them.  Let’s clarify da rulez:

  • unbroken reps means different things based on the exercise
  • the definition of unbroken can change according to the tides or my liking
  • for KBS:  you cannot put the Kettlebell down before you finish 20 reps
  • for the WB:  you cannot put the medicine ball on the floor.  Meaning you have to catch EACH AND EVERY SINGLE rep including the last one and you cannot put it down before you finish 30 reps
  • for the DU:  you cannot mess up.  49 good reps + 1 mess up at the end = not done unbroken

Let me be clear in that you can choose to stop or drop items in this workout as you please.  However, if you would like to do the WOD as prescribed, it shall be done in the fashion listed above.  This will be a good way to challenge those who may breeze through any one portion of today’s workout.  Also please note that you do not get any mulligans if going Rx.  If you drop the Wall Ball on your last rep on your last round, you start off back at 0 (on that round).  Feel free to complain call Josh Plosker on his personal phone and complain…

Just make sure it’s unbroken,



11 Sep
by: Published in WODs

Ummm…what the hell is this?

Strength:  20 minutes to establish 1RM Hang Power Clean

WOD:  10 min AMRAP of:

10 Push Jerks (155/105)
12 Pull Ups
14 Calorie Row


Does my memory deceive me or are there not COLOR CODED LABELS for the jump ropes in the gym?  From what I recall, the labels are also labeled with PERMANENT MARKER INK so as to insure that mistakes are not made.  And yet the picture depicts that small, medium, and large jump ropes are mingling with one another.  If you are starting to think: “So what?  NBD…”, that’s cool, ironically that is how I feel about weighted Burpees as well so…NBD.  Please note that that picture could also be a sweat towel/adhesive bandage/athletic tape left behind.

As far as the strength goes, I would like to address that if your Hang Power Snatch was more than your regular Power Snatch, we have a lot of work to do for that should not be the case in any way.  If today you Hang Power Clean more than what you did in your Power Clean last week, you have even more work to do.  What happens is that because the hanging versions of the lifts are less mechanically and technically involved, you have a better chance for success.  Form needs to be drill more and the programming in October will reflect that.  Also let me take this opportunity to say that we will be following a very similar strength schedule for a long time coming.  I will be putting up a general schedule of what is to be expected in the coming weeks.

Keep it classy,



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