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23 Jul
by: Published in Uncategorized

WOD: For most completed rounds:

Every 3 minutes for 18 minutes:

10 Power Clean (95/65)
12 Ring Rows or Pull Ups
14 Shoulder to Overhead (95/65)
16 Russian Kettlebell Swings (24/16)
18 Overhead Lunges (25/15)
20 Double Unders

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Confused?…

There are a lot of tricky workouts in the next few days, so I will be providing instructions for these instead of my usual Nobel/Pulitzer prize caliber blog-o-tastic oeuvres.  Today you will have three minutes to complete all of the work listed up there. If you finish early, you have rest (good result).  If you finish late, you have no rest and immediately start back over from the beginning (bad result).  If you consistently finish ahead of the three minute mark, you will have an ideal fitness experience.  If you consistently do not finish, then…well…it was probably a stupid workout anyway.

WWDKD,

CG

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Yony Bengtson liked this post
22 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Hollow Hold
Side Plank (both sides)
Good Morning
Overhead Squats

WOD 1: 1 min AMRAP of:

Back Squats (135/95)

Rest 1 minute

1 min AMRAP of:

Hanging Knee Raises

Rest 1 minute

1 min AMRAP of:

Front Squats (135/95)

Rest 1 minute

1 min AMRAP of:

Ring Rows

Rest 1 minute

All of the Back Squat, Hanging Knee Raises, Front Squat, and Ring Row repititions for time

WOD 2: 1 min AMRAP of:

Back Squats (135/95)

Rest 1 minute

1 min AMRAP of:

Toes to Bar

Rest 1 minute

1 min AMRAP of:

Front Squats (135/95)

Rest 1 minute

1 min AMRAP of:

Pull Ups

Rest 1 minute

All of the Back Squat, Toes to Bar, Front Squat, and Pull Ups repititions for time

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Super duper (for real) announcement…

please…Please…”PLEASE” pay attention to the “schedule” during the month of “August”.  Since “most” “of” “you” “decided” “to” “enjoy” “summer”.  The schedule has been “altered” ever so slightly so keep an eye out for those “changes”, which will again “only” be in effect during the month of August.  Come September “when” everyone comes back “and” stops having “fun”, the schedule “will” fill back up.  Anyway, I don’t “think” I am doing quotation “marks” right.

Can “someone” please “teach” me,

CG

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21 Jul
by: Published in Uncategorized

Skill:  20 minutes to find:

Heavy set of 5 Push Press

WOD:  Half and Half:  For time:

40-20-10 reps of:

Cal Row
Wall Balls (20/14)

15 min cap

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A new baseline…

After pouring through the programming to look for really approachable, difficult, and challenging workouts, only a few were truly outstanding.  These workouts will be made into benchmark workouts here at Reebok CrossFit Back Bay and I am delighted to kick things off with something so many people will dislike:  Rowing and Wall Balls.  There is a good chance that you like one, but not the other.  There is a great chance that you like neither!  There will only be a small crowd who is happy about this workout.  For those people…I have other baselines that’ll take care of your enjoyment surplus.

Cue evil laughter,

CG

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Yony Bengtson, Viviane Quill liked this post
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