WODs Blog
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,




07 Sep
by: Published in WODs

WOD:  DT:  5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Push Jerks (155/105)


From the military times website:

Air Force Staff Sgt. Timothy P. Davis

Died February 20, 2009 Serving During Operation Enduring Freedom

28, of Aberdeen, Wash.; assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Fla.; died Feb. 20 at Oruzgan, Afghanistan, of wounds sustained when his vehicle encountered an improvised explosive device.

Airman from Wash. dead in Afghanistan

The Associated Press

MONTESANO, Wash. — Air Force Staff Sgt. Timothy P. Davis, who grew up in Montesano, has been killed in the Oruzgan province of Afghanistan as the result of injuries received from an improvised explosive device.

The Daily World reported Air Force personnel delivered the news of Davis’ death to his mother, Sally Sheldon, at her home in Aberdeen on Friday. Davis’ father, Mike Davis, lives in Ocean Shores. Davis grew up in Montesano.

Timothy Davis had just turned 28 and would have been married for five years next month. He met his wife, Meagan, while training at Fairchild Air Force Base near Spokane. The couple had a 1-year-old son, Timmy Jr.

Meagan Davis told The Daily World by telephone from Spokane on Friday, “My breath has just been taken away. I am still in shock.”

Timothy Davis was assigned to Florida’s Hurlburt Field. He was with the 23rd Special Tactics Squadron.

Flags at half-staff for Davis

The Associated Press

OLYMPIA, Wash. — Gov. Chris Gregoire ordered that flags at state agencies fly at half-staff Friday in memory of Air Force Staff Sgt. Timothy Davis.

The 28-year-old who grew up in Montesano was killed Feb. 20 by a roadside bomb in Afghanistan.

A memorial service will be held Saturday for Davis at Montesano High School. He leaves his wife Meagan and their 1-year-old son in Spokane, his mother Sally Sheldon of Aberdeen and father Mike Davis of Ocean Shores.

Airman remembered at memorial service

The Associated Press

MONTESANO, Wash. — At the Montesano High School gymnasium, where he once excelled as a wrestler, Air Force Staff Sgt. Timothy Davis of Montesano was posthumously awarded a Bronze Star for valor and a Purple Heart.

The medals were presented Saturday to his wife, Meagan, of Spokane. The 28-year-old Davis was killed by a bomb Feb. 20 in Afghanistan.

Family, lifelong friends and military friends were among those who mourned his loss. Every bleacher and every chair in the gym was filled at the high school, where Davis graduated in 1999.

Davis was a member of the Air Force’s Special Tactics team, an elite group with only 300 members. At least 80 team members, in scarlet berets, came to pay their final respects.

In addition to his wife, Davis left a 1-year-old son, his mother, Sally Sheldon of Aberdeen and father Mike Davis of Ocean Shores.

Friends recall toughness, mental strength of fallen airman

The Associated Press

Matt Mensch said he and Timothy P. Davis were paired up in training in the Air Force. It was hard on him, Mensch said, because Davis was so good at everything. And while at first he thought Davis was something of a blowhard, he learned to respect his fellow airman.

“There’s a difference between being cocky and being competent,” Mensch said. “Whatever he did, he did it right.”

Davis, 28, of Aberdeen, Wash., died Feb. 20 near Bagram when his vehicle hit a roadside bomb. He was a 1999 high school graduate and was assigned to Hurlburt Field, Fla.

“He was, mentally, the strongest person I have ever known,” said Jesse Huggins, Davis’ best friend since Little League. “There are things that in life are so difficult, no one else is willing to volunteer for. He would.”

One of those things was the 800 meter race in track, which is notorious for being tough and was Davis’ preferred event. Huggins recalled seeing Davis throw up after many races, because he had pushed himself so hard.

Davis, who had previously earned a Purple Heart, is survived by his wife, Meagan, and year-old son Timmy Jr.

RIP hero,



06 Sep
by: Published in WODs


Strength:  3 x 20 Front Squats (as heavy as possible)

WOD: 4 rounds for time o:

3 Muscle Ups
6 Burpees
9 Box Jumps (30/24)
20 Lateral Jumps over a plate (2 x 45 lb plates)


Hi.  How are you?  I know this is late and you have been pacing around the area nearest your computer.  I want to apologize for the tardiness of this post, but I would also like to know why you weren’t at Fashion Night Out with the rest of the RCBB crew.  I am sorry at the same time that I accept your apology.  Now that we got that out of the way, let’s talk WOD!

Please raise your hand if you know your 20RM Front Squat.  Keep it up if you are a liar.  We haven’t played around with 20RM before and they are definitely a good way to throw a spin on a lift with which you comfortable.  When picking a load for something like this, be mindful of how many reps you would want to do unbroken in the beginning of a workout.  Keep that feeling in your head and then multiply it by 3.  These sets are not about building strength, but instead about letting thebody adopt to a stress in order to get muscular endurance.  You will be surprised how easy Thrusters get when you know you can do a Front Squat with that load without much difficulty.  I would strongly prefer that you underestimate the lift in your first set and build up from there, then fail at any one set.  Please do not misunderstand that as giving you a free  pass, I just want to make sure you do 60 reps today.  When you find a weight you have difficulty pushing, but can still do, remember that load (thanks WODIFY), and then try to add 5 pounds the following week.

This level of difficulty in the workout is something you are going to be seeing on Fridays for some time.  I would like to have a day where those who have the more advanced skills can practice them and those that do not, have the chance to be exposed to the scaled versions.  You will only get better at Muscle Ups by doing them.  One thing I want to note on the workout is that the Later Jumps require that the plates be upright.  If you cannot picture it now, no worries.  1000 Burpee penalty if you cannot figure it out by class time.

Call JP to complain if you would like.  Preferably late at night,



Addendum:  Because today was late, here are some sweet links for youtube videos:

1…make sure you watch all 8 parts.



05 Sep
by: Published in WODs

WOD:  September Baseline:  For time:

5 Burpee Toes to Bar
5 Thrusters (135/95)
10 Burpee Toes to Bar
10 Thrusters (135/95)
15 Burpee Toes to Bar
15 Thrusters (135/95)
300M Row


So…let me explain something.  I know we did the Baseline on Tuesday along with the 1RM Power Clean (for which btw, good work people).  It was tough to squeeze it all in one hour worth of class (especially when people don’t sign up for which btw, tisk-tisk).  Because of the Labor Day schedule, the workouts had to be shifted and things ended up the way they did.  I am saying this because some may see that those who did not have to spend 20 minutes worth of energy on their Power Clean, may have some advantage today.  To that I say you are right and I also say don’t be a cry baby.  If anything the 1RM Power Clean was a good warm up.  You will get your shot at the September Baseline without your 1RM Power Clean at the end of the month, unless a holiday is invented before then, and the schedule is messed up again.

For the uninitiated, this little beast is pretty unassuming right until the last 1o Thrusters! (like I said on Tuesday for which btw, hi-five to me for the good call).  The load is supposed to be heavier then your normal-comfy-run-of-the-mill Thruster and therefore somewhat unpleasant.  Your level of discomfort should feel like an all-inclusive resort when compared to the speed and intensity that should be carried at the Row.  300M is just enough to sprint, but also long enough to be awful.  It is certainly a win-win lose-lose if you want to look at it that way.

It’s all about perspective,



Adeendum:  There is an alternative WOD!



04 Sep
by: Published in WODs

Strength:  20 mins to find:

Power Snatch

WOD: For time:

35 Hang Power Snatches (95/65)
35 Burpees
25 Hang Power Snatches (95/65)
25 Burpees
15 Hang Power Snatches (95/65)
15 Burpees


From the Power Clean yesterday to the Power Snatch today!  Another lift for which you have been waiting.  Unfortunately for you the Power Snatch is infinitely harder and more technical then the Power Clean.  A proper lift will include:

  • An explosive pull off the floor
  • An explosive opening of the hips (while the bar makes contact with the hips)
  • Doing the part listed above exponentially and extremely explosively and other words that start with “ex” and end with “ly”
  • Squat down as low as you need to have the bar landing over the head with arms locked out
  • Don’t not do anything that was listed up there

The workout will seem very fast as long as the load selected is appropriate.  You are looking to be able to fire off the reps without much struggle as soon as contact is made at the hips.  Burpees will always be a good time to rest, catch your breath,  and question every life decision you ever made that led you to them, so definitely go in expecting that.

Cork.  Cork is always the way to go,



03 Sep
by: Published in WODs

Jacqui doing the saturday bed workout on a board.  Legit.

Strength:  20 mins to establish:

1RM Power Clean

WOD: For time:

5 Burpee Toes to Bar
5 Thrusters (135/95)
10 Burpee Toes to Bar
10 Thrusters (135/95)
15 Burpee Toes to Bar
15 Thrusters (135/95)
300M Row


I feel pretty confident in saying that since we started doing Power Cleans, people have been itching to attempt a 1RM.  Today, like most days, I will make your dreams come true.  You have 20 minutes (more than enough) to find the heaviest you can possibly Power Clean.  With that I have a few things I would like to tackle preemptively…

  • What weight should I use?
  • I don’t know.  Since we have never done this before, my suggestion would be to start light and get heavier as you warm up
  • How will I know if I am at my 1RM?
  • I will tell you.  All of the coaches will tell you.  After seeing you attempt a 1RM, it will be very easy to determine whether or not you can go heavier
  • How should this look?
  • As far as form, your 1RM should be prettier than your warm up attempts.  The lift is the same, the weights only get heavier.
  • What percentage of my 1RM Deadlift should this be?  What if I did a WOD with ### lbs. for ### reps?!
  • The two are unrelated.  Don’t ask this question.  See above.
  • Should I write this down somewhere?
  • Thank you WODIFY

That is covering all of which I can think right now.  Please be sure to address any and all concerns/complaints on JPlosker’s personal cell phone.  As far as the WOD, this bad boy should start as a nice sprint and turn into agony right around the last 10 Thrusters.  The rowing shouldn’t even be considered unless you are going at a blinding pace.  300M will go by too quickly to not go all out the whole time.  When you are finished, you should be on your rower wondering how in the world that much pain happened so quickly.




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