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17 Nov
by: Published in Uncategorized

Internal Throwdown times and heats

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

Pre WOD: 20 mins to find:

5 x 1 Back Squats (same load for all sets)

WOD 1: Broken up anyhow:

50 Wall Ball Sit Ups (14/10)
40 Goblet Squats (24/16)
30 Actually Over The Box Jumps (16/12)

WOD 2: Broken up anyhow:

50 Wall Ball Sit Ups (20/14)
40 Goblet Squats (32/24)
30 Actually Over The Box Jumps (20/16)

==

Just in case…

If you haven’t shared / downloaded / tagged / romanticized about the Southie Showdown photos, click here to give them a look!  Also, sign yourself up to volunteer or if you would like to come up with a last minute team for the Internal Throwdown!!!  Also please note that the more food we have, the more food you get to eat, so get your name in for the Paleo Potluck and bring something that is completely scrumdiddlelydumptious!!!

That’s word…trust me,

CG

==

 

16 Nov
by: Published in Uncategorized

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Internal Throwdown times and heats

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

WOD 1: Every 4 minutes for 20 minutes: Post slowest round as your score:

18 Hanging Knee Raises
5 Shoulder to Overhead (95/65)
12 Burpees
5 Shoulder to Overhead (95/65)
6 Pull Ups
5 Shoulder to Overhead (95/65)
18 Russian Kettlebell Swings (24/16)

WOD 2: Every 4 minutes for 20 minutes: Post slowest round as your score:

18 Toes to Bar
5 Shoulder to Overhead (125/80)
12 Burpees
5 Shoulder to Overhead (125/80)
6 Chest to Bar Pull Ups
5 Shoulder to Overhead (125/80)
18 Russian Kettlebell Swings (32/24)

==

Time to toot our horn…

I know you already know, but I am going to tell you anyway.  There were 12 participants from Reebok CrossFit Back Bay who competed in the Southie Showdown!!!

Coach Justin
Coach Bern
Coach Gino
Coach Monica
Sean G.
Wes B.
Dennis T.
Bobby R.
Ben E.
Taylor T.
Justine C.
Taylor S.

Not only did we have a hell of a representation there and a ton of you came up to watch, but Coach Justin and Taylor S. both managed to get on the podium in a very tough competition.  Not only that, but those guys also won the Snatch event outright, lifting more than anyone else.  Not just that, but it was clear that after putting on a clinic as to how you Snatch correctly, the competitors from Reebok CrossFit Back Bay know how to move weight well.  With 270+ competitors, some of the people who competed were moving like a giraffe…on rollerblades…on ice…trying to do Double Unders.  You guys have some great coaches.

That much was very evident,

CG

==

15 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

Team WOD:  2 rounds for time:

20 Pull Ups
20 Burpees
20 Wall Balls
20 Box Jumps
20 Kettlebell Swings
20 Hang Power Clean

==

Pics from the Southie Showdown competition are up!

In case you did not read yesterday’s blog, this is where we are with the internal Throwdown:

Unless a total of 5 teams sign up for the Scaled division, then:

  • More spots may open for the Rx division and we may scrap the Scaled competition
  • Those that are doing the Scaled division will have first priority for those spots
  • If there is no Scaled portion, should the Rx competition change?
  • Should there be more workouts?
  • Should the time caps be greater?
  • Should there be two floater workouts?
  • By Monday night, all of these decisions will be made

We shall see by tomorrow how it all goes down,

CG

==

 

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