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12 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

WOD 1: For time:

600M Row
50 Double Unders or 30 Kick Outs
40 Russian Kettlebell Swings (20/12)
30 Wall Balls (2014/)
20 Hanging Knee Raises
10 Burpees
10 Pull Ups
10 Burpees
20 Hanging Knee Raises
30 Wall Balls (20/14)
40 Russian Kettlebell Swings (20/12)
50 Double Unders or 30 Kick Outs
600M Row

You can only do work every other minute

30 minute time limit

WOD 2: For time:

600M Row
50 Double Unders
50 Russian Kettebell Swings (24/16)
50 Wall Balls (20/14)
50 Toes to Bar
50 Burpees
50 Pull Ups
600M Row

You can only do work every other minute

30 minute time limit

==

Figure competitions…

Not to be confused with body building, figure competitions have an emphasis on muscle definition, not size.  One of our own members (Samantha A.) has participated in already two figure competition and has more in the horizon.  After talking with Sam and seeing the type of dedication required for the desired results, I decided it would be a good idea to talk to her and get a much clearer idea of what it is like to actually follow through in “getting abs” and much more.  If there is someone who knows how to get ripped, it’s this woman, so follow along with our Q & A session happening every Monday and Tuesday for the rest of the Paleo Challenge.

Starting tomorrow,

CG

==

WOD 1: For time:

600M Row
50 Double Unders or 30 Kick Outs
40 Russian Kettlebell Swings (20/12)
30 Wall Balls (2014/)
20 Hanging Knee Raises
10 Burpees
10 Pull Ups
10 Burpees
20 Hanging Knee Raises
30 Wall Balls (20/14)
40 Russian Kettlebell Swings (20/12)
50 Double Unders or 30 Kick Outs
600M Row

You can only do work every other minute

30 minute time limit

WOD 2: For time:

600M Row
50 Double Unders
50 Russian Kettebell Swings (24/16)
50 Wall Balls (20/14)
50 Toes to Bar
50 Burpees
50 Pull Ups
600M Row

You can only do work every other minute

30 minute time limit

==

 

11 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: 4 rounds of:

400M Run
10 Over the Bar Burpees
10 Toes to Bar

Each partner has to do everything

At the end of the last round:

60 Thrusters (135/85)

Team WOD 2: 4 rounds of:

400M Run
10 Over the Bar Burpees
10 Toes to Bar

Each partner has to do everything

At the end of the last round:

60 Thrusters (135/85)

==

Beat the Streets…

Come on out to Umass Boston today to support our volunteer coaches, competing athletes, and a great organization!  The 3-point Foundation will be putting together a competition with a few of the local gyms to assist underprivileged kids.  After you are done recovering / apple picking, come on by!

Of course I mean recovering from eating clean,

CG

==

10 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: For time:

1000M Row
50 Thrusters (45/25)
30 Pull Ups

then…

21-42-15-30-9-18 reps of:

Deadlifts (225/155)
Push Ups

then…

150 Wall Balls (14/10)

Only one person works at a time

Team WOD 2: For time:

Jackie:

1000M Row
50 Thrusters
30 Pull Ups

then…

Diane: 21-15-9 reps of:

Deadlifts (225/155)
Handstand Push Ups

then…

Karen:

150 Wall Balls (20/14)

Only one person works at a time

==

Let’s have a look at that schedule…

Tomorrow:  Beat the Streets at Umass Boston (come and cheer our competing teams and volunteer coaches!)
October 17th (next Friday):  The first official Reebok CrossFit Back Bay Kettleball (time to look sharp!)
October 18th (a week from today):  Coach Monica will be putting together a Rowing clinic for anyone interested (Box 1 @1 PM)
October 26th:  RCBB will be putting together a weightlifting competition (test your mettle and e-mail Coach Justin!)

Good stuves,

CG

==

 

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