WODs Blog
01 Sep
by: Published in WODs

WOD:  Brenton:  5 rounds for time:

100M Bear Crawl
100M  Broad Jump 

Perform 3 Burpees after every 5 Broad Jumps

==

From the CrossFit.com website…

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

RIP Hero,

CG

==

31 Aug
by: Published in WODs

Team WOD: EMOTM for 30 minutes:

16 Wall Balls (any load)
13/8 Cal Row
15 Burpees

Both partners can work at the same time

If you do not finish the work in one minute, rest for one minute, then start the following minute.

==

Instructions…

If you want to insure that you get the most out of your workouts here at Reebok CrossFit Back Bay, please stay tuned to the blog.  This whole week will provide and insight as to how the next five months are going to work.  It’s going to be important/awesome that you read it and follow it.

Good stuff coming ahead,

CG

==

30 Aug
by: Published in WODs

Team WOD L1: 2 min AMRAP of:

Thrusters

Rest 1 minute

Broken up anyhow

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

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

Team WOD L2: 2 min AMRAP of:

Thrusters

Rest 1 minute

Broken up anyhow

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

==

The end of the greatest hits…

August was such a fantastic month!  A lot of you got through many  of these beastly workouts like absolute champs the entire month and this was a great way to close out the summer.  Going forward, the strength cycles will start this Wednesday since the gym is closed on Monday.  The GS will not be going away for good, but merely getting some company.  Please keep reading the blogs to make sure you are in tuned with what the expectations and intentions are for the strength cycles.  If you were here last year, (Front Squat Friday anyone?) then you will not recognize the strength programming as it will be completely different.

Stay tuned,

CG

==

Curt Mccray, Molly Brady liked this post
29 Aug
by: Published in WODs

GS L1: 10 min AMRAP of:

20 second Rope Hold (no legs)
30 second Handstand Hold
10 Pistols with plate for balance (5 each leg)
30 Superman Hold

GS L2: 10 min AMRAP of:

1 Rope Climb (with legs)
3 Handstand Push Up with a deficit10 Pistols (5 each leg)
30 second Superman Hold

WOD L1: June Baseline 2012:

800M Medball Run (14/10)
21 Burpee Wall Balls (14/10)
400M Medball Run (14/10)
15 Burpee Wall Balls (14/10)
200M Medball Run (14/10)
9 Burpee Wall Balls (14/10)

WOD L2: June Baseline 2012:

800M Medball Run (20/14)
21 Burpee Wall Balls (20/14)
400M Medball Run (20/14)
15 Burpee Wall Balls (20/14)
200M Medball Run (20/14)
9 Burpee Wall Balls (20/14)

==

Did you think I’d forget?…

If you haven’t experienced this workout…welcome.  If you have gone through this…welcome back.  I checked the weather so there is no salvation there either.  If you enjoyed the remixed version of

Megan Barrows liked this post
28 Aug
by: Published in WODs

GS L1: 10 min AMRAP of:

4 Push Press
4 Front Squats
4 Thrusters
40 second Tripod or Crow Hold

GS L2: 10 min AMRAP of:

4 Power Snatch
4 Overhead Squats
4 Squat Snatch
40 second Tripod or Crow Hold

WOD L1:  Fran:  21-15-9 reps of:

Thrusters (95/65)
Pull Ups

WOD L2:  Amanda:  9-7-5 reps of:

Squat Snatch (135/95)
Muscle Ups

==

I deduce…

  1. You guys are good at guessing birthdays.
  2. You guys don’t like sprint rowing (definitely noted ;)).
  3. Some of you guys want to do both WODs today, but alas, you cannot.
  4. Today is going to be colossal.

Make it happen,

CG

==

 

 

 

27 Aug
by: Published in WODs

364 days to go…

GS L1: 15 min AMRAP of:

15 second Rope Hold (no legs)
1 Skin the Cat
15 second Rope Hold (no legs)
1 Skin the Cat
30 second Superman Hold
30 second Hollow Hold

GS L2: 15 min AMRAP of:

1 Rope Climb (with legs)
1 Skin the Cat
1 Rope Climb (with legs)
1 Skin the Cat
30 second Superman Hold
30 second Hollow Hold

WOD L1: 5 rounds for max distance:

25 second Row AMMAP

135M/100M minimum

20 Burpee penalty for not reaching the minimum distance

2:30 minutes between efforts

Lowest number of meters = score

WOD L2: 5 rounds for max distance:

25 second Row AMMAP

150M/119M minimum

20 Burpee penalty for not reaching the minimum distance

2:30 minutes between efforts

Lowest number of meters = score

==

It was my birthday yesterday…

I would not submit myself to many of the workouts you guys perform here at Reebok CrossFit Back Bay…too hard (not for me).  But this one!!!  This one!!!  THIS ONE!!! is actually no different.  I tried three rounds as it is written and the highest number of meters I managed to get was 153 meters.  Starting from a complete stop I managed to row at a pace of 1:23 to make that make that number.  It may not appear like this is a hard workout, but 100 Burpees aren’t that hard either.

So no worries,

CG

==

26 Aug
by: Published in WODs

HAPPY ACTUAL BIRTHDAY TO ME!!!!!!

GS: 12 min AMRAP of:

30 second High Plank Hold
30 second Side Plank Hold
30 second Reverse Push Up Hold
30 second Side Plank Hold

WOD L1: For total time:

5 rounds of:

5 Thrusters (75/55)
5 Burpees

4 rounds for time of:

4 Thrusters (75/55)
4 Burpees

3 rounds of:

3 Thrusters (75/55)
3 Burpees

WOD L2: For total time:

5 rounds of:

5 Thrusters (95/65)
5 Burpees

4 rounds for time of:

4 Thrusters (95/65)
4 Burpees

3 rounds of:

3 Thrusters (95/65)
3 Burpees

==

I look good…

Besides stating obvious things, let’s also talk about the workout.  We did a similar version of this early last year, except harder.  This WOD was toned down to insure that 50 Burpees and 50 Thrusters could be done without losing out on how happy you are to be doing them (you know, like too much of a good thing…).  This should be an absolute sprint of a workout, which will allow you all to give me one heck of a birthday present:  To finally do some Post-WOD Mobility!

You are welcome for my birthday,

CG

==

25 Aug
by: Published in WODs

HAPPY LEGAL BIRTHDAY TO ME!!!!!!!

GS L1: 15 min AMRAP of:

20 second Rope Hold (no legs)
30 second Handstand Hold
10 Pistols with plate for balance (5 each leg)
30 Superman Hold

GS L2: 15 min AMRAP of:

1 Rope Climb (with legs)
3 Handstand Push Up Negatives (to the shoulder)
10 Pistols (5 each leg)
30 second Superman Hold

WOD L1: 5 rounds for total time:

25 Kick Outs
11 Pull Ups
9 Burpees

Rest 30 seconds

13 min cap

WOD L2: 5 rounds for total time:

3 Muscle Ups
12 Burpees
12 Toes to Bar

Rest 1 minute

13 min cap

==

Rope Climbs!!!…

Your grip is stronger, your spatial and kinetic awareness has improved, and you are ready to take things to the next level.  Welcome to the world of climbing ropes.  Just like always, you have the option to ease into it (by doing the L1), but if you have the capacity, this is a skill that is worth developing.  Like all other things you do here, you have to pay attention to be safe so please don’t test too far outside of your means.  The end is near for the GS, so enjoy the last few tidbits.

Also note that the rest periods are different for each of the WODs,

CG

==

 

24 Aug
by: Published in WODs

Team (3) WOD L1: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (75/55)

One person must always have a 25/15 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

Team (3) WOD L2: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (95/65)

One person must always have a 45/35 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

==

Mmmmm…

There is just something about this workout that makes it magically delicious.  Teams of three people work their way up hill through an some cheerful rowing, some charming Burpees, some delightful Pull Ups, and some pleasant Push Press.  This whole workout screams:  “Hip-hip-hooray!”.  And that is why we are re-doing it.

That and it’s awful,

CG

==

23 Aug
by: Published in WODs

Team WOD: 7 rounds for time of:

14 Push Ups
7 Thrusters (95/65)
14 Kick Outs
7 Deadlifts (185/135)
7 Burpees
7 Kettlebell Swings (24/16)
7 Pull Ups

Team WOD: The CIA Seven: 7 rounds for time of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (32/24)
7 Pull Ups

==

From the CrossFit.com website…

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

RIP heroes,

CG

==

Page 20 of 71« First...10...1819202122...304050...Last »

Contact Us

Map-Drop-Down