WODs Blog
22 Apr
by: Published in WODs

Strength:  4 sets of:

Max effort Deadhang Pull Ups
10 Deadlifts up to 225/155

Rest 2 mins

WOD L1: For total time:

30 Front Squats (75/55)
30 Burpees
50 Sit Ups
50 Wall Balls (14/10)
15 Power Snatch (75/55)

Rest 1 minute between each effort

15 min time limit

WOD L2: For total time:

15 OHS (135/85)
30 Burpees
30 Toes to Bar
50 Wall Balls (14/10)
15 Power Snatch (135/95)

Rest 1 minute between each effort

15 min time limit

==

Click here to make a donation

Today’s workout (like the entire month of April) is an opportunity to test your fitness.  Each of these short efforts should be considered an absolute sprint…the kind of thing that you begin hard and finish harder.  There is no reason to stop doing Burpees when at the end of 30 reps you will get 60 seconds of rest.  Being able to step on the gas and not let up until you are finished is something that needs to be practiced in the same way that Double Unders of Snatch form need to be practiced.  Make today a mental skill day.

And your skill is to push the limits,

CG

==

21 Apr
by: Published in WODs

WOD:  “Marathon Monday”: 5 rounds for time of:

4 Squat Clean and Jerks (185/125)
15 Chest to Bar Pull Ups
13 Burpee Lateral Jumps

After 5 rounds are complete:

800M run

Your time is your total time for all 5 rounds plus the 800M sprint.

==

Let’s do this!…

Come one come all!  It is time for the community to come together and help out one of our very own.  Today’s workout will serve as a fundraiser for the Richard’s family.  Click here to donate and help those in our community.  Be part of this great cause!

:),

CG

==

20 Apr
by: Published in WODs

Versus WOD L1:  2 rounds of:

1 min AMRAP of Cal Row
1 min AMRAP of Sit Ups
1 min AMRAP of Power Clean (95/65)
1 min AMRAP of Pull Ups
1 min AMRAP of Burpees

Rest 1 minute between each AMRAP

Versus WOD L2:  2 rounds of:

1 min AMRAP of Cal Row
1 min AMRAP of Sit Ups
1 min AMRAP of Power Clean (155/105)
1 min AMRAP of Pull Ups
1 min AMRAP of Burpees

Rest 1 minute between each AMRAP

==

Just in case you missed it yesterday…

The CrossFit community in the Boston area is coming together.  Gyms from around Boston are pooling their sourcs to host a charity workout to help raise donations for the Richard’s family.  Reebok CrossFit Back Bay will be performing the charity workout this Monday.  Click here to find out what the workout will be and/or to make a donation.  There is no making up for everything that has happened, but this is an incredible opportunity for all of us to stand together and lend a helping hand.

All hands on barbell,

CG

==

 

19 Apr
by: Published in WODs

WOD L1: 9 min AMRAP of:

7 Thrusters (75/55)
1 Thruster (115/75)
7 Thrusters (75/55)
2 Thrusters (115/75)

And so on until time expires.

At the end of the 9 minutes perfom:

2 minute AMRAP of:

Pull Ups

WOD L2: 9 min AMRAP of:

7 Thrusters (95/65)
1 Thruster (185/125)
7 Thrusters (95/65)
2 Thrusters (185/125)

And so on until time expires.

At the end of the 9 minutes perfom:

2 minute AMRAP of:

Chest to Bar Pull Ups

==

And now for some good news…

The CrossFit community in the Boston area is coming together.  Gyms from around Boston are pooling their sourcs to host a charity workout to help raise donations for the Richard’s family.  Reebok CrossFit Back Bay will be performing the charity workout this Monday.  Click here to find out what the workout will be and/or to make a donation.  There is no making up for everything that has happened, but this is an incredible opportunity for all of us to stand together and lend a helping hand.

All hands on deck,

CG

==

 

19 Apr
by: Published in WODs

WOD:  For time:

  • 30 Sit Ups
  • 40 Superman
  • 10 Burpees
  • 30 Sit Ups
  • 40 Superman
  • 20 Burpees
  • 30 Sit Ups
  • 40 Superman
  • 30 Burpees

 

19 Apr
by: Published in WODs

Please be aware that classes have been cancelled until further notice.

Stay inside and stay safe!

18 Apr
by: Published in WODs

Skill:  Power Snatch

WOD L1:  For time:

30 Power Snatches (95/65)

5 minute time limit

Rest 3 minutes

1 mile Run test

WOD L2:  Isabel:  For time:

30 Snatches (135/95)

5 minute time limit

Rest 3 minutes

1 mile Run test

==

Click here

That there is Dave Lipson.  His form is atrocious and his reps are questionable.  His time is incredible.  That was a long time ago.  Click here and fast forward to 11:30.  That there is Rich Froning and several other elite CrossFitters.  His form is good and his reps are spot on while being judged.  His time (after having done 13 additional workouts that weekend…one of which happened about 5 minutes prior) was incredible.  This was just last summer.  Trends in CrossFit have shifted from just having capacity to having virtuosity so those who have both stand out.  Today’s workout gives you a choice of practicing and refining the Power Snatch as a skill until it can be a virtuous movement for you (and thus stronger) or you could work on just muscling it up there for now and always.

And yes there is a wrong choice,

CG

==

17 Apr
by: Published in WODs

Strength:  3 sets AHAP of:

30 Sit Ups
5 Front Squats
5 Thrusters
5 Push Press

WOD L1: For time:

400M Run
24 Push Ups
6 Power Cleans (155/105)
400M Run
24 Push Ups
12 Power Cleans (125/75)
400M Run
24 Push Ups
18 Power Cleans (85/55)

20 minute time limit

WOD L2:  For time:

400M Run
12 Handstand Push Ups
6 Power Cleans (225/155)
400M Run
12 Handstand Push Ups
12 Power Cleans (185/125)
400M Run
12 Handstand Push Ups
18 Power Cleans (135/95)

20 minute time limit

==

Click here

Congratulations!!!  You read a book this year!  Granted it took you a whole year to do it, but congratulations nonetheless!!!  Granted it took about a whole year to write, but nonetheless…the blog is celebrating its very first birthday.  If you have been following along, this is the one location for some information, but plenty of ranting and ravings about the happenings of the gym.  Even though it has only been one year, it feels like so much more.  Who could forget all of the choice videos and random thoughts about the proper use of chalk or jump ropes.  This year has been one that vitiated elevated the art of writing and we looked good doing it.

Well done,

Thanks,

CG

==

16 Apr
by: Published in WODs

Skill:  Power Snatch

WOD L1:  For time:

75 Power Snatch (55/35)

9 minute time limit

50 Burpees

4 minute time limit

WOD L2:  “Randy”:  For time:

75 Power Snatch (75/55)

9 minute time limit

50 Burpees

4 minute time limit

==

Randy Simmons

Officer Randal David Simmons, a 27-year veteran of the LAPD, was murdered in the line of duty on Thursday, February 7, 2008. Officer Simmons became the first LAPD SWAT officer to die in the line of duty.

RIP hero,

CG

==

Please note that this workout will be 13 minutes long.  If you do not make the 9 minute cut off for the first part, you have to move on to the Burpees.

15 Apr
by: Published in WODs

WOD L1:  12 min AMRAP of:

5 Wall Balls (14/10)
2 Hang Power Clean (115/75)
10 Wall Balls (14/10)
4 Hang Power Cleans (115/75)
15 Wall Balls (14/10)
6 Hang Power Cleans (115/75)

Continue this patter until time expires.

WOD L2:  12 min AMRAP of:

5 Wall Balls (20/14)
1 Hang Power Clean (205/125)
10 Wall Balls (20/14)
2 Hang Power Cleans (205/125)
15 Wall Balls (20/14)
3 Hang Power Cleans (205/125)

Continue this patter until time expires.

==

Our thoughts and prayers…

Please note that the morning classes will be cancelled for both gyms tomorrow morning.  We sincerely apologize for the inconvenience.  We ask that everyone remain safe and stay in touch with the website and on Facebook for any schedule updates.  If allowed, classes will be held during the  mid day and evening.  A very controlled workout has been scheduled to insure that as many of you can get in for classes tomorrow.

Are with all of those involved,

RCFBB Management and Staff

==

 

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