Friendly reminder:  Nutrition meeting tonight at 6:30 in our St. James location.  E-mail erin@reebokcrossfitbackbay.com if you have any questions!

Pre WOD: EMOTM for 16 minutes:

Minute 1: 10 Ring Rows / 5 1-arm Ring Rows
Minute 2: 3 Perfect Front Squats 26×1

Minutes 3 and 4: Mobility

WOD 1: 4 rounds for time of:

25 Wall Balls (20/14)
25 Russian Kettlebell Swings (24/16)

Every time you drop the ball or the bell within a set = 20/15 Cal Row

WOD 2: 4 rounds for time of:

30 Wall Balls (20/14)
25 Russian Kettlebell Swings (32/24)

Every time you drop the ball or the bell within a set = 20/15 Cal Row

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It’s that time of the year again…

Click here first if you are still lost.  The 2015 CrossFit Games season is now upon us (it’s actually been a few days, but whatevs)!  If you have not been keeping up with the CrossFit Games website, then you should note that there are a few changes coming your way!  Most notably is the fact that there will be an Rx division as well as a scaled division for the workouts.  As to what this means…no one knows yet, but if you have been skittish about signing up for the Opens because you thought they were too hard, then 2015 is your year!  If you thought the Opens were too darn easy (thrusters and burpees?), then 2015 is also your year.  I will keep you guys abreast of any developments as time passes, but all  you need to know is that you can sign up now and it starts in February.

The 26th to be exact,

CG

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Friendly reminder:  Nutrition meeting tomorrow at 6:30 in St. James.  E-mail erin@reebokcrossfitbackbay.com if you have any questions!

Pre WOD:  20 mins to complete:

5 x 3 Pause (3 seconds) Deadlift

WOD: 3 minute AMRAP of:

15 One Arm Kettlebell Swings (each hand) (24/16)
30 Overhead Lunges (45/25)
60 Double Unders

Rest 1 minute

3 min AMRAP of:

10 One Arm Kettlebell Swings (each hand) (24/16)
20 Overhead Lunges (45/25)
40 Double Unders

Rest 1 minute

3 min AMRAP of:

5 One Arm Kettlebell Swings (each hand) (24/16)
10 Overhead Lunges (45/25)
20 Double Unders

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Deadlift with a pause…

This time around the Deadlifts will have a three second pause at the bottom of the lift.  This part of the lift also happens to be the least comfortable position.  Sooooooooo…because you have to go through this today, I encourage you to make other people uncomfortable as well.  Anytime someone talks to you, I want you to wait three whole seconds before you reply.  Just the first time…or every time…it’s up to you.  If someone asks you for something, I want you look at them right in the eye and wait three whole seconds before even acknowledging they have even said words.  If at the end of the day someone asks you why you were being so weird, you should lie to them.  No one will take you seriously if you told them you were listening to some nut from the gym.

Hahahaha,

CG

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Team WOD: For total time:

1 Cal Row
1 Shoulder to Overhead (95/65)
1 Burpee
1 Russian Kettlebell Swings (24/16)
2 Cal Row
2 Shoulder to Overhead (95/65)
2 Burpees
2 Kettlebell Swings (24/16)

Continue this pattern until you reach

15 Cal Row
15 Shoulder to Overhead (95/65)
15 Burpees
15 Kettlebell Swings (24/16)

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What’s the math on that…

Is the absolute last thing you should be asking yourself.  Just know that it is more than 1 rep, but just shy of 10000000000000000000003 reps.  The answer definitely does not rhyme with “shmwone hundred and twenty”

So don’t worry about it,

CG

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