WODs Blog
18 Nov
by: Published in WODs

Strength:  20 mins to find max load:

1RM Thruster

WOD L1:  7 min AMRAP of:

3 Thrusters (75/55)
3 Pull Ups
6 Thrusters (75/55)
6 Pull Ups

Continue this pattern until time expires.

WOD L2:  12.5:  7 min AMRAP of:

3 Thrusters (100/65)
3 Chest to Bar Pull Ups
6 Thrusters (100/65)
6 Chest to Bar Pull Ups

Continue this pattern until time expires


Particularly disturbing videos notwithstanding  this past weekend was pretty successful.  The weather was great, the workouts here hard, and Coach Brendan did this —> IMG_0245.  Now we are on to a fresh week full of promise and more importantly turkey.  Happy Thanksgiving week to you all!!!  Please note that the schedule will be different this week…

Monday:  normal schedule
Tuesday:  normal schedule
Wednesday:  normal schedule until noon.  12 PM will be the last class
Thursday:  GYM IS CLOSED and a WOD will still be posted for home
Friday:  GYM IS CLOSED and a WOD will still be posted for home
Saturday:  normal schedule
Sunday:  normal schedule

With all of that out of the way, I would like you to take a good look at the picture of the day.  Coach Erin provided some sweet words (in her stellar-as-usual handwriting) to keep in mind during your time off this week.  Read them, commit them to memory, flood her inbox with questions and apply them!  You do not want to come back from a food comma into a weekend beatdown.

Gobble, Gobble,



17 Nov
by: Published in WODs

Team WOD L1: 20 min AMRAP of:

8 Deadlifts (185/115)
13 Box Jumps (24/20)
18 Push Ups

Team WOD L2: 20 min AMRAP of:

8 Deadlifts (275/185)
13 Box Jumps (24/20)
18 Push Ups


First things first…you guys came up with some not-good captions on Friday.  I was expecting things like:

  1. Josh Plosker’s wet dreams
  2. Justin Wright’s regular dreams
  3. Lauren Scheinfeldt’s nightmares

Any of those would have sufficed.  Not only will I hand you some sweet captions, but here are some weird videos…


This is not a video, but it’s cool

Happy Sunday and yes partners switch after every round,



16 Nov
by: Published in WODs

Team WOD:  For total rounds:  6 x 3 min AMRAP of:

60 Double Unders
20 Hang Power Clean (115/75)
13 Splendids


Since I am making some gross assumptions, I will not explain this workout.  You should have this pretty much down packed by now.  Since I am a nice guy though, I will tell you that it is exactly what you think it is.  The good thing about this workout is that there is 100% no running in the cold weather involved.  The bad news is that this workout contains an almost obnoxious amount of Hang Power Cleans.  Even though the load is light and the range of motion is tiny, doing this bad boys incorrectly will ensure that the remainder of the workout punches you in your shoulderface harder than you would like.  My closing statement will be that Splendids are harder than Burpees and you are going to hate them.




15 Nov
by: Published in WODs

Caption Contest…

Strength:  15-10-5 of Front Squats

Set of 15 = 5 lbs less than last week
Set of 10 = same weight
Set of 5 = 5 lbs more than last week

WOD:  Helen:  3 rounds for time of:

400M Run
21 Kettlebell Swings (24/16)
12 Pull Ups


Don’t click on me until the last minute before you get out of work.  Don’t pretend like you are not smiling…

Happy Front Squat Friday to you all.  Outside of this terrible/terrible weather, things are going pretty outstanding in the world of Reebok CrossFit Back Bay.  Yoga just got started.  The new cage will be put up within the next week (You will do more Wall Balls than you can manage).  Most importantly of all, RCBB has decided is putting plans together for a monster party.  I will give you a few clues about this party…

  1. There are no hard facts on the party yet
  2. You will have to look fancy
  3. Don’t make New Years plans
As far as today workout goes, Helen is probably second in line behind Fran in the popular workouts column.  This is a great test of work capacity and general physical preparedness.  Click here for a throwback CF video/see what’s up.  I’m out…see you all tonight!  Now sign up for yoga before I implode.






14 Nov
by: Published in WODs

Versus WOD L1:  Complete the following:

5 x 1  Power Clean (85/45)

Versus WOD L2:  Complete the following:

5 x 1 Power Clean(135/75)

Loads increase by 20/10 after every round as long as they can still be increased.


There are three things to cover here.  Please read all of me…

I know you read the workout and were thinking about how perfect I am, but you must be wondering how short this workout is going to be.  Fear not, this workout can be VERY long.  Here are da rulez:

  1. In order to earn the right to Clean the bar and get “1 rep” you must first compete against your partner in a “buy-in” challenge
  2. The first person to reach “5 reps” wins
  3. Each challenge will be different and they are:
    1. 30 Burpees
    2. 30 Pull Ups
    3. 30 Calorie Row
    4. 30 Box Jumps
    5. 30 Double Unders
  4. After one person has finished the buy-in challenge, they have to complete the Clean in order to get their “1 rep”
  5. Each round is only over once a Clean has been done by either person, so if your opponent finishes the buy-in challenge before you, keep going, because they may struggle just enough on the Clean to give you a chance to catch up
  6. If all of the challenges have been done before one person reaches “5 reps”, then you will the challenges back at the Burpees and continue until there is a winner
  7. There will be a one minute rest after the last team has finished
  8. For the L2, the weight must be added during your rest period
  9. If you are doing the L2, but reach a limitation on the weight you can lift, stop adding weights and stay at the last load you finished
  10. If you have any questions, don’t.  Re-read the rules until it makes sense
Read about what Chad is doing this weekend!
Sign up for YOGA!
When you go to schedule your normal CrossFit classes, click on the tab “Yoga Classes” to the right and to get yourselves in a class.  All classes start today and you NEED this.  Yes, you with the tight hips/shoulders/back/legs/toes…you need to take some time and love your flexibility so that it can love you back.  First week is free so there should be no excuses!


13 Nov
by: Published in WODs

Strength:  20 mins to find max load:

10 Deadlifts

WOD L1:  For time:

1 Hang Power Clean (95/65)
1 Front Squat (95/65)
2 Hang Power Cleans (95/65)
2 Front Squats (95/65)

Continue this pattern until 9/9

13 minute time limit

WOD L2:  For time:

1 Hang Power Snatch (95/65)
1 Overhead Squat (95/65)
2 Hang Power Snatch (95/65)
2 Overhead Squat (95/65)

Continue this pattern until 9/9

13 minute time limit


So a while back we did a workout similar to what the L2 is today.  On March 7th, we did this very workout except the rep scheme went up to 11/11.  If you remember this gem, you will also remember how easy and peasy it was to finish.  With that said today we have far less reps and far more technique to assist us in kicking some ass.  Outside of that, all we have left to address is the elephant in the room…there is only one level of strength today.  If you are asking yourself why this is happening to you, please feel free to pick from the following list of reasons:

  • Because I was bad.
  • Because I was good.
  • Because shut up.

If those three reasons do not make sense, then the following explanation is all I have remaining.  With the complex level of lifting that has taken place, we have sharpened our skills and mechanics.  With the biggest competition just around the corner, it is time to check our foundation and see what we can do to build ourselves a bigger and stronger base.  After all, 85% of the Opens are basic movements.  For those of us who are not planning on competing, working on the basics is the perfect way to get back to a broader level of fitness.

Noticed that “Because you are awesome and perfect” was not on that list,



P.S.:  Some of you were given a new and awesome WODIFY picture.

12 Nov
by: Published in WODs

All photo credits go to Evan Saint Clair and Colin Gould.  Thank you guys!!!!!!

Strength L1:  20 mins for max load:

10 Thrusters

Strength L2:  20 mins to find max load:

3 Hang Squat Snatch

WOD L1:  For time:

60 Thrusters (95/65)

Every time a set is broken up, the athlete has to do 6 Burpees

WOD L2:  For time:

30 Snatches (135/95)

Only consecutive reps count.  This means that if you do a single rep, it does not count.  This means that the minimum number in a set has to be at least 2 unbroken reps in order to count.


Catch the full recap here, but otherwise, read on playa…

Member Wes B. placed 66th.  He got robbed in one workout, but still worked very hard.
Member Ben E. placed 41st.  He placed as high as third in one of the workouts.
Member Chris L. placed 8th overall in the scaled division.  He placed as high as fifth in one of the workouts.
Coach Lauren finished in 9th place making it all the way until the final event.  She placed as high as fifth in one of the workouts.
Coach Josh finished 11th place overall.  He placed as high as eighth in on the workouts.
Coach Brendan placed fifth overall making it all the way until the final event.  He placed as second in one of the workouts.
Coach Justin tied for seventh place overall making it all the way until the last part of the final event.  He placed as high as second in one of the workouts.

Obviously this quick recap does no justice to the all of the athletes and their efforts.  This was a great competition that included one of the coolest workout formats seen in a competition.  If you did not get a chance to watch, you certainly missed a good time.  Be sure to ditch all of your plans/wife/husband/kids/other random responsibilities the next one of these come up.

I tip my hat to all of our competing athletes and all of their hard work,



11 Nov
by: Published in WODs

Strength L1:  20 mins to find max load:

10 Push Press

Strength L2:  20 mins to find max load:

3 Power Cleans
3 Shoulder to Overhead

WOD L1:  For time:

100 Burpee Jumping Pull Ups

WOD L2:  For time:

100 Burpee Pull Ups

The use of bands is not allowed at all today.


Okay, let’s do a negativity sandwich.  Something negative followed by something adorable…

You can show up to the gym in the same fashion that you just show up to the doctor’s office.


If you have a friend that would enjoy this, please refer him/her to a free trial session and not just the workout of the day.


If you decide to just show up and take a class, but have not signed up, your WOD is 150 Burpees.


We sincerely appreciate your fanatic obsession with health and fitness.  All we ask is that you give us the  platform to deliver the best experience we can.


I am glad we all got through that okay.  Please note that we only say this so that we can give you the best kind of love possible.  With that said, tomorrow we will show some love to the athletes that competed this past weekend. Stay tuned for a write up on that tomorrow.  Please email me any pics you guys may have.  gino@reebokcrossfitbackbay.com

Next time we stay in,




10 Nov
by: Published in WODs

Team WOD:  “Jack”:  20 min AMRAP of:

10 Push Press (115/75)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)

Partners switch after every round.


The Associated Press

Jack M. Martin III dreamed of working as an educator or finding another way to help people when his time in the military ended, his family said.  The 26-year-old from Bethany, Okla., was helping to resupply a school construction project in the Philippines when he was killed Sept. 29 by a bomb buried beneath a road on Jolo Island. Military officials said he was part of a task force deployed to help quell militants there.  Martin, the youngest of five children, was born in Iowa and grew up there and in Oklahoma. He played football and was an honors student at Bethany High School, graduating in 2001.  He started out in the Army Reserve before studying at the University of Central Oklahoma, said his father, Jack Martin Jr., adding that his son was in basic training during the Sept. 11 terrorist attacks.  The younger Martin had volunteered to go to Iraq, and when that deployment was canceled, he met with a recruiter looking for special forces volunteers and became a Green Beret. He was assigned to Fort Lewis.  “He was a very kind and loving person that was very intelligent with numbers,” his father said.  Martin’s survivors include his wife, Ashley.

RIP hero,



09 Nov
by: Published in WODs

WOD L1:  12 min AMRAP of:

5 Box Jumps (24/20)
5 Power Cleans (115/65)

WOD L2:  12 min AMRAP of:

5 Box Jumps (24/20)
5 Power Snatches (85/55)

Add 10/5 lbs after each successful set of 5 until  you can no longer add weight.


CG)  Hello Saturday!  How are you?
SD)  Hey CG!  What’s happening?
CG)  Not much…just hanging out and being perfect.
SD)  Ditto, man.  Ditto.
CG)  How is the workout going on you?
SD)  Pretty good, you know why?!
CG)  Because of how big my pen is?
SD)  Yes.  Because of how big your pen is.  Also, because EVERYONE decided to pick the appropriate workout today and not push past their limits.
CG)  Wow!  That must mean that everyone understands their limits on you.
SD)  Yes.  During early me, people know their limits.  During late me, it is are a different story.
CG)  Oh Saturday!  You are hilarious!
SD)  And totally into agriculture…
CG)  Ahhh, I bet they don’t get that one SD.
SD)  Nope.  They don’t get it.

Saturday say what!,




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