SugarWOD

WORKOUT OF THE DAY

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WOD: 1-14-17

Team WOD: 10 min AMRAP of:

12 Shoulder to Overhead (95/65)
10 Box Jumps
8 Push Ups
6 Burpees

Rest 3 minutes

12 alternating rounds for time of:

6 Clean and Jerks (95/65)
5 Box Jumps
4 Handstand Push Ups / 2 Wall Climbs
3 Burpees

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Hmmm…

I wonder if you could go all out on the first 10 minutes and still do the second part in under 10 minutes. I guess that is where the challenge will lie. Shoot me an email on whether or not it’s possible!

I’ll be giving it a shot at 8 AM,

CG

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The Winter Formal Friday January 2oth……APRÈS CROSSFIT

Hey Athletes……..

Friday January 20th at 209 Columbus Ave we will have our 1st get together of 2017.  The dress code will be cocktail attire.    One of the things we want this party is a networking aspect…so if you have a local business or service ( example…. Lawyer, Financial consultant, plumber) bring your business cards.  Way more details of the Social will come.  Can’t wait!!!!

 

 

-Bern K. Prince

 

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WOD: 1-13-17

Pre WOD:  

5 Tempo Goblet Squats @3111
5 Broad Jumps
250M Row
10 Partner Nordic Curls
5 Broad Jumps

Barbell Hang Power Clean Warm Up

Strength

Build to a 3RM Hang Power Clean

WOD: For time:

12 Power Cleans (135/65)
12 Front Squats (135/65)
9 Power Cleans (155/75)
9 Front Squats (155/75)
6 Power Cleans (175/95)
6 Front Squats (175/95)
3 Power Cleans (205/115)
3 Front Squats (205/115)

15/12 Cal Row after each set of Squats

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Schedule for Monday:

Bring a Friend Day!!!

Monday, January 16th – feel free to bring a friend to class for free! We will be running a reduced schedule and doing a partner style workout that will be a lot of fun. If your friend chooses to sign up for On Ramp that day – they will get it for free ($50.00 value). In addition if you have a friend sign up to become a member, you will receive 1 month free as a referral!

And best of all:

Yours truly will be coaching,

CG

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WOD: 1-12-17 – Happy anniversary to us!

Pre WOD:  2 rounds not for time of:

6 DB Renegade Rows
2 Wall Climbs
20 second Tight Arch Hold
20 second Single Arm Barbell Hold (add weight if needed)

Strength:

3 x 10 Pendlay Rows

2 sets of:

2,2,2 Dip Clusters
12 Barbell Upright Rows @32×1

WOD: 2 sets for time of:

3 rounds of:

8 Alternating DB Hang Squat Snatch (scale to HPS + SA FR Squat)
6 KB Lateral Step Ups
2 Bar Muscle Ups
30 Unbroken Double Unders

Rest 2 minutes between rounds

7 minute time limit on each set

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High five us…

I just want to take a second to wish Reebok CrossFit Back Bay a happy 5 year anniversary!!!  WOOOOO!!!

Even though it was technically yesterday, in the last 5 years we have helped improve the lives of hundreds of people. Through that, we have affected hundreds more. Each and every one of you who has been involved in the processes needed to open the doors, turn on the lights, and keep the show going deserve an special high high-five.

What started as a couple of people meeting in a deconstructed kitchen turned out to be one of the best fitness destinations around.

Cheers to another five,

CG

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