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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Skill:  3 rounds of:

Plate Pinch Grip
Standing Plate Press
Handstand Hold (try one hand)

WOD 1:  For time:

10-1 reps of:

Ring Rows
Push Ups

1-10 reps of:

Over the Box Jump
Burpee

20 min cap

WOD 2:  For time:

6-1 reps of:

Muscle Ups
Handstand Push Up

3-12 reps of:

Over the Box Jump
Burpee

20 min cap

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You want some GRID…

You know the deal, you know the rules, and you know the faces.  What do I do now???  If you have somehow missed the schedule portion of the NPGL page, yours truly has got you covered here.  If you are looking carefully, you will see that the Boston Iron will be facing off against the Miami Surge on August 24 (Sunday) and since I know you don’t have any plans, keep an eye out for when tickets will become available.  As soon as I find out, you will know!  It’s going to be sa-weeet!  So as long as you are both obsessed, this is perfect first or one-hundredth date material.

You’re welcome,

CG

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Team WOD 1:  

2 min AMRAP of Thrusters

Rest 1 minute

Starts at 85/55 and adds 10 total lbs. after every round

Keep going until you can no longer make perform a Thruster or 6 rounds

Broken up anyhow

Team WOD 2:

2 min AMRAP of Thrusters

Rest 1 minute

Starts at 135/85 and adds 20/10 total lbs. after every round

Keep going until you can no longer make perform a Thruster or 6 rounds

Broken up anyhow

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Sunday Funday…

Just over half way through that July month.  I don’t know that I have much to talk about, with the exception that Lauren will be making her return debut soon.  Let’s call it here.

Enjoy your sun fun,

CG
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