WODs Blog
18 Sep
by: Published in WODs

Yet another unsung hero of the gym

Strength:  1 attempt at 100 unbroken Back Squats

WOD: 3 rounds for max reps of:

1 min AMRAP Bench Press (135/85)
1 min AMRAP Burpees
Rest 2 minutes


For best effect while reading the workout, please let this play:  because I know this is how you really feel

YES!  The Bench Press is here.  From my accounts, February 22nd was the last  (and only) time the Bench Press was ever used.   Today we shall all relish in it.  I am sure that by now this is also playing in your head.  Memories of past gym experiences and of pumping iron are euphorically playing in your head.  I just have a few things to point out before the excitement overwhelms you.

  1. Have you ever tried doing Bench Press after your legs stopped working?
  2. Can you imagine what Burpees will feel like after the Bench press?
  3. When was the last time you did more than 10 reps in a set?

If your answer goes something along the lines of no / not even a little bit / never, then today will certainly be interesting.

It’ll go something like this,



17 Sep
by: Published in WODs

Another unsung hero

Strength:  20 mins to find 1RM Power Snatch

WOD: 10 rounds for time of:

3 Power Snatches (135/95)
2 Handstand Push Up


Since I know you were good yesterday, I would like you to go ahead and pull that bookmarked page from the other day.  It said something about how to be better at certain things that you will do today / the meaning of life.  I don’t remember.  As far as the workout goes, you will do enough reps to complete the girl workout “Isabel”.  Luckily this workout is also riddled with Handstand Push Ups (it is actually unlucky because in case you were wondering, the HSPU will make the Power Snatches much harder).  The only advantage to this workout is the small rep scheme.  Being able to switch exercises before you tire out will ensure that you can go fast the entire time (which in case you were wondering will make everything harder) and that you can tackle a great portion of the workout before fatigue starts to set in.  The only thing is that somehow, someway, you will have to learn to keep track of ten rounds worth of work.  Whatever method you select, make sure that there are still ten rounds being performed.

Something super clever that ties everything up,



16 Sep
by: Published in WODs

Unsung hero of the gym

Strength:  20 mins to find 1RM Power Clean

WOD:  5 rounds for time of:

3 Push Jerks (165/120)
6 Box Jumps (30/24)
9 Burpees


On 9/4 we last tested the 1RM Power Clean and just under two weeks later you get another shot at it.  If you did not achieve the weight  you think you can, then it is time to do some reflection.  Think of the following points to see where things went awry.

  1. Did I warm up properly?  Jumping from 135 to 225 is not a viable option unless you can roll out of bed at 3:30 AM and do Power Clean 225.  Jumps in weights that are too big will load the body as if it is going to a 1RM, except you are only 5 mins into your warm up.  This will tire you out prematurely.
  2. Am I resting enough in my warm up and in between attempts?  Realistically, an event like this include about 10-12 minutes of more reps / smaller weights.  Once you feel ready, you should have no more then 5 attempts at a 1RM.  This is to ensure that you are getting enough rest in between
  3. Are my knees in the way when the bar is coming from the floor?  Check to see how vertical your shins are before you make the lift.  The less perpendicular they are to the floor, the worse off you are going to be.
  4. AM I GETTING UNDER THE BAR?!!!!  This was the biggest offense of them all.  You will unquestionably not reach the weights you can possibly do if you try to muscle the weight instead catching it in a partial Front Squat.

Those are just a few points to hash out before you come tomorrow.  Will you PR?  Maybe…if you know you had some wiggle room from the last time AND you lock it up with that list up there.  Plenty of heavy loads were lifted partially because of sheer strength.  My advice to all of those cases would be to shot for the heaviest load that is also the perfect rep.  That should be your 1RM.  If you look like you are in the matrix when receiving the load, then you only reinforce and reward poor form.  Ask Coach Justin what the difference is between his lift at 135 and his 1RM (hint:  the answer is that nothing changes except the load).

With that being said I have no plans in going into another dissertation about the WOD.  Just make sure that during your Power Clean warm up, that you also throw a few Push Jerks in there.  Enough so that when you choose the load for the workout, you are ready for it.  You dont

Happy 260th day of the year,



Please bookmark this page since this will apply to pretty much all Oly lifting days.

15 Sep
by: Published in WODs

Skill:  Skin the Cat

WOD:  3 x 5 min AMRAP of:

500M Row


Story time…

My brother is the medic in his Army team and he has this book about field medicine.  While browsing the various topics covered within its pages, I came across what you should be doing when you are hunting an animal and planning on eating it.  When skinning the animal, you cannot cut the skin off with a knife (for reasons that I am sure are valid).  Instead, the skin of the carcass has to be peeled by hand all the way through in order to do it properly.  Stories are the best.

So your skill today is “Skin the Cat”, which has nothing to do with the above or cats in anyway (I am just really good at seg-ways).  This is a gymnastic movement that happens on the rings (though it can still be done at the bar) and it includes flipping one way and then flipping back.  Like all good gymnastic movements, the straighter your arms and legs remain, the more difficult this will be.  Rowing is a sport.

Let’s talk about the WOD now (see?!).  You are going to do a 500M Row and if it takes you 1:30 to perform, guess what!, you have an all expenses-paid Burpee vacation that will last 3:30.  The score for the workout is not the time in the rows, but instead the number of Burpees you can do.  You are looking at about 90 Burpees to beat Coach Justin and Coach Josh.  So doing 150 should be no problem.

My name now,



Enjoy these…




14 Sep
by: Published in WODs

Partner Versus WOD:  5 minute AMRAP of:

1 person does 200M Run
1 person does AMRAP Wall Balls (20/14)

Switch happens when crossing the champagne room from the run.

Rest 3 minutes.

5 minute AMRAP of:

1 person does 200M Run
1 person does AMRAP Burpees

Switch happens when crossing the champagne room from the run.

Rest 3 minutes.

5 minute AMRAP of:

1 person does 200M Run
1 person does Double Unders

Switch happens when crossing the champagne room from the run.


I get the distinct feeling that this workout may seem confusing.  If you have done one the “versus” workouts already then you understand the idea.  If you do not, allow me  to introduce you to them.  Let’s pretend that you and I are doing the workout:

  • You run 200M  (because I told you to do so)
  • I will be doing as many Wall Balls as possible while you are running
  • You will undoubtedly be running quickly and as soon as you return AND cross through the Champagne Room I will stop doing Wall Balls
  • A switch is made where you run to the spot where I was doing Wall Balls, pick up your Medicine Ball (since I was using a 6 pounder), and I start making my way outside
  • I start to run 200M while you start doing Wall Balls
  • We will each keep track of our own Wall Balls
  • The person with the most Wall Balls “wins” that round
  • Because each round is only 5 minutes long, we are both sprinting our faces off
  • Because of the above, we are both never stop throwing our balls
  • We will all be careful as we come in and out of the building.  If too many bumps are happening, the run can be switched to a 150M row (rower would be reset each time a switch is made)

This format will repeat itself with Burpees as well as Double Unders.  If you have any questions, do not call Josh Plosker in his personal phone.  Instead go to his apartment and ask in person.

He likes that better,



13 Sep
by: Published in WODs

Cue Jaws music…

Strength:  3 x 20 Front Squats (add 5 lbs. to your heaviest set from last week)

WOD:  5 rounds for time of:

2 Muscle Ups
3 Power Snatches (145/95)
5 Handstand Push Ups


For your easy peasy Friday…

  1. We have a strength portion that takes a reasonable amount of time
  2. There is a complex lift in the workout
  3. And some advanced gymnastic movements that require particular spots in the gym to be performed correctly

This is the kind of day that requires a lot of setup, but you know is going to be a good fast workout.  Please be sure to line all of your equipment as fast as possible to ensure that there is plenty of time to do some post-WOD stretching and mobility.  As you finish your workout and plan for the weekend ahead, be sure to get excited for the loads of things that RCBB has lined up.

  1. New gym coming up soon
  2. Sunday Funday is back
  3. Winter Holiday season
  4. CrossFit games are now on ESPN2
  5. 100 Back Squat test again
  6. October Baseline has been created.  Not a timed workout, but this is for maximum weight instead

Like all good CrossFit should be, the October Baseline will be very easy if you go light and just as difficult if you don’t…and no, it’s not just one lift.

That’s all you get,




12 Sep
by: Published in WODs

WOD:  4 rounds for time:

20 unbroken Kettlebell Swings (24/16)
30 unbroken Wall Balls (20/14)
50 unbroken Double Unders



I know you read that up there and I  know you know exactly what that means.  Now you know that I know you know, so there is no escaping the fact that those reps have an “unbroken” prefix to them.  Let’s clarify da rulez:

  • unbroken reps means different things based on the exercise
  • the definition of unbroken can change according to the tides or my liking
  • for KBS:  you cannot put the Kettlebell down before you finish 20 reps
  • for the WB:  you cannot put the medicine ball on the floor.  Meaning you have to catch EACH AND EVERY SINGLE rep including the last one and you cannot put it down before you finish 30 reps
  • for the DU:  you cannot mess up.  49 good reps + 1 mess up at the end = not done unbroken

Let me be clear in that you can choose to stop or drop items in this workout as you please.  However, if you would like to do the WOD as prescribed, it shall be done in the fashion listed above.  This will be a good way to challenge those who may breeze through any one portion of today’s workout.  Also please note that you do not get any mulligans if going Rx.  If you drop the Wall Ball on your last rep on your last round, you start off back at 0 (on that round).  Feel free to complain call Josh Plosker on his personal phone and complain…

Just make sure it’s unbroken,



11 Sep
by: Published in WODs

Ummm…what the hell is this?

Strength:  20 minutes to establish 1RM Hang Power Clean

WOD:  10 min AMRAP of:

10 Push Jerks (155/105)
12 Pull Ups
14 Calorie Row


Does my memory deceive me or are there not COLOR CODED LABELS for the jump ropes in the gym?  From what I recall, the labels are also labeled with PERMANENT MARKER INK so as to insure that mistakes are not made.  And yet the picture depicts that small, medium, and large jump ropes are mingling with one another.  If you are starting to think: “So what?  NBD…”, that’s cool, ironically that is how I feel about weighted Burpees as well so…NBD.  Please note that that picture could also be a sweat towel/adhesive bandage/athletic tape left behind.

As far as the strength goes, I would like to address that if your Hang Power Snatch was more than your regular Power Snatch, we have a lot of work to do for that should not be the case in any way.  If today you Hang Power Clean more than what you did in your Power Clean last week, you have even more work to do.  What happens is that because the hanging versions of the lifts are less mechanically and technically involved, you have a better chance for success.  Form needs to be drill more and the programming in October will reflect that.  Also let me take this opportunity to say that we will be following a very similar strength schedule for a long time coming.  I will be putting up a general schedule of what is to be expected in the coming weeks.

Keep it classy,



11 Sep
by: Published in WODs

Strength:  100 Back Squats

WOD:  For time

500M Row (just arms)


Please read the following:

Hi All:
Jim Bode and I are looking for some players to join us for a  3-on-3 basketball tournament next Wednesday evening. The event is to support a great friend, Pete Frates,  and his battle with ALS. All playing levels are welcome.  Pete is a former standout athlete and team captain of the Boston College baseball team. Last year, at the age of 26, he was diagnosed with Amyotrophic Lateral Sclerosis (ALS). Please take a look at his story www.petefrates.com.  We are looking for people interested in lacing up the old Air Jordans and playing some hoop next Wednesday. The event is being held indoors at the brand new KROC Center in Dorchester. Please shoot me an email if you are interested in playing.
What:   3-on-3 Basketball Tournament to benefit the Pete Frates #3 Fund (petefrates.com)
When: Wednesday, September 12th from 5pm – 8pm
Where: The KROC Center – 650 Dudley St – Dorchester MA
Who:     Anyone that wants to play some ball to support a great guy and cause
Cost:      $25 per person
Please feel free to contact Ben to help in this great cause.
Let’s talk about the 100 Back Squats a bit.  It should feel a little something like this:
  1. My legs hurt from doing these first 30 Squats!
  2. My lower/middle/upper back muscles are getting tight from keeping my back so upright during these 60 Squats!
  3. Do the arches of my feet hurt?
  4. A second wind!
  5. My legs are tired again!
  6. Wow.  How do my arms hurt so much?
  7. With only 20 Back Squats left, it is time to mentally buckle down and push it!
  8. With only 10 reps left you realize you are out of breath, already sore, and your legs hate you.
  9. 100 reps and sweet, sweet success.
  10. Get ready for the Row

And if that sounds unpleasant, you do not want me to describe the JUST ARMS 500M Row for you,



09 Sep
by: Published in WODs

Strength:  20 mins to find 1RM Hang Power Snatch

WOD:  3 rounds for time:

12 Power Snatches (66% of 1RM Hang Power Snatch)
15 Burpees
30 Double Unders


Today we are doing the HANG Power Snatch.  The lift will have to stop  at the hips before you make an attempt.  This should be lighter than your Power Snatch and you will definitely not be able to fudge your way through poor form in order to get a good lift.  Eliminating the initial leg drive will force those who rely on strength to go for form if they are planning to make the lift as heavy as possible.

As far as the WOD goes, the Snatch will be from the floor every time at a percentage of what you do during the strength portion of the day.  WODIFY will crank all the numbers out for you, so don’t bring your calculators to the gym.  Other than that, today’s workout should be done at a blazing speed.  Just a little fancy today, but nothing that should trip you up.  One last thing…

1000000000000:1 scale on the Double Unders,




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