WODs Blog
29 Jul
by: Published in WODs

WOD:  July Baseline:  For max reps

Calorie Row
Wall Balls
Power Snatch


Same thing only different,



27 Jul
by: Published in WODs

Partner WOD: For time:

Partner 1: 1 Burpee
Partner 2: 1 Thruster (95/65)
Partner 1: 2 Burpees
Partner 2: 2 Thrusters (95/65)
Partner 1: 3 Burpees
Partner 2: 3 Thrusters (95/65)

Continue this pattern all the way until

Partner 1: 11 Burpees
Partner 2: 11 Thrusters (95/65)

Once finished with the round of 11 reps, partners immediately switch exercises and work their way back up to 11 again.

Partner 2: 1 Burpee
Partner 1: 1 Thruster (95/65)
Partner 2: 2 Burpees
Partner 1: 2 Thrusters (95/65)

And so on until 11 Burpees and 11 Thrusters have been done.


Feel free to hate me.  Hate me as much you love the sweet new black shirts.

And you know you love the new shirts,




26 Jul
by: Published in WODs

Ou revoir Lesley and family!  We will miss you!

Strength: 4 sets of MAX Deadhang Pull Ups

WOD: 8 rounds for reps of:

30 seconds AMRAP of Ring Dips
30 seconds AMRAP of Overhead Squats (96/65)
1 minute rest


This workout…hmmm…it was originally meant to be Ring Holds for 30 seconds with the OHS, but a last minute decision shaped the workout to what you see before you.  The idea was to force focus on proper shoulder position after a static hold, but I feel like the Ring Dip will accomplish that and then some.  Taxing the whole shoulder girdle with the Dips and then demanding another active hold in the Overhead Squat will prove difficult after a few rounds.  Please note that this is a workout that is defined by how much work you do in very little time with rest built right into it.  My advice to you would be to get a target number of total reps and don’t stop moving until you get there.  Like all good goals, this one should be way up there so that it forces you to work.  150 reps would be quite the goal in case you couldn’t come up with one (I’m here for ya homie).

Carpe the day,



25 Jul
by: Published in WODs

Strength: 4 sets of Chin Ups

WOD: 9 min AMRAP:

1 Deadlift (315/225)
1 Push Press (135/95)

1 Deadlift (315/225)
2 Push Press (135/95)
1 Deadlift (315/225)
3 Push Press (135/95)

Continue this pattern adding 1 Push Press per round until time expires.


If for whatever reason you think all of the gymnastics strength training we have been doing the last several weeks has taken away from training in weightlifting, take a trip back in time with me through some of the WODs in July.  This list doesn’t include the workouts that were light or weightless and still fun.

July 5th:  If you actually got out of the house for this one, you would have realized that doing this much work at 155/105 is a bummer

July 6th:  It is not that the Deadlifts were that heavy, it is that they were fast and thus difficult

July 7th:  Whose grip wasn’t tested to the limit in this partner WOD?

July 9th:  1RM Thruster and then 60 more…

July 12th:  How many of you even did the prescribed number of reps!!!

July 13th:  How many of you got to 215/120?

July 14th:  Ask anyone who did this, who long was it before they walked normally

July 17th:  Heavier Deadlifts, faster workout

July 24th:  Light Squat Cleans…sure…how did that set of 9 feel?

And now we have today’s little gem:  9 min AMRAP of Deadlifts at 315/225 (the heaviest we have done in a WOD) and a reasonably heavy Push Press (not a Push Jerk).  This workout is fast, heavy, and relentless.  You will need two bars and we will most likely run two heats.  If you are going to scale, do so as heavy as you can while you can still keep proper form.  Today is going to be fun!

Just wait until we do some actual strength,




24 Jul
by: Published in WODs

Strength: 100 Hollow Rocks for time

WOD: “33”

1 min AMRAP of Burpees
1 min AMRAP of Pull Ups
1 min AMRAP of Thrusters (75/55)
1 min AMRAP of Toes-to-Bars
1 min AMRAP of Box Jumps (24/20)


Dear members,

Outside of being perfect, I find myself being outrageously inspirational too.  I have dished out advice on workouts and enlightened the minds of those seeking a higher level of fitness.  This stuff is my usual material, but today is a little bit different.  You see, in the last few months everyone has been consistently succeeding in their workouts…finishing on time…progressing and what not.  I thought to myself that before some of you get carried away with pride and confidence, that a workout be designed with the absolute intentions of making everyone come up short.  Today is your unlucky day…

  • Five separate single minute sprints.
  • 60 seconds to do 33 reps
  • Some quick math shows that this is 1 rep for every 1.818 seconds
  • Starting with Burpees just to ensure that you know that you will not be reaching 33
  • Each sprint has three minutes rest between, which is just enough time for you to reload just about all of your energy
  • Take all 3 minutes, you are going to need them
  • Not sticking to perfect form will be a pretty bad idea
  • Only perfect reps count!!!
  • Feel free to collect your participation ribbon at the end of the workout

In order to be close today you will need to sprint in a fashion that normally does not happen at the gym.  To come up just short of the finishing line will require ignoring the mind and letting the body go to work.  Success will require that this workout be called “31” or maybe “30”.  Some of you may be reading this and feel inspired that you will prove me wrong and to that I say “awww”.  I infinitely encourage you to come in and prove me otherwise, but part of being perfect is knowing that I am also right.





23 Jul
by: Published in WODs

Get some…

Strength:  3 attempts at max Toes to Bar

WOD:  Elizabeth:  For time:

21 Squat Cleans (135/95)
21 Ring Dips
15 Squat Cleans (135/95)
15 Ring Dips
9 Squat Cleans (135/95)
9 Ring Dips


Dear Elizabeth:

Not many people know you very well.  They do not know that when your exercises first came together that they were in a 15-12-9 rep scheme (07-08-03).  It was about a month later (09-12-03) that you finally came along in the way that we know you.  Even though you are one of the original girls, there is still much argument with regards to how you should be done.  Recently you were seen at the CrossFit Games hanging out with Power Cleans instead of Squat Cleans.  There have even been rumors that you can be scaled all the way to a Hang Power Clean.  Your Ring Dips have proven to also be controversial when people think they have locked out their arms at the top of a Ring Dip when they have merely pushed themselves up a bit.  What no one can argue is that you are a balanced workout and a great pull/push combination.  An eye-opening experience to beginners and a sprint to veterans.  A true classic workout in the world of CrossFit.

And a total bitch at the same time,




22 Jul
by: Published in WODs

Strength:  100 Wall Runs for time

WOD:  For time:

3 rounds of:

20 Wall Balls (20/14)
400M Row
15 Burpees


60 Wall Balls (20/14)
1200M Row
45 Burpees


Hi.  Let’s get the obvious out of the way first.  It is not that there are two workouts available today, but instead that the same workout can be done two different ways.  This idea is something that I like to play with in the programming to see what could be the quickest way to accomplish any given task.  Which do you think is best:  Wall Balls, Rowing, and Burpees that can be broken up into rounds, which will chew up time in transitions…or…serving the WOD straight up where switches only happen after all reps on that exercise have been completed.  The former is a very standard CrossFit workout, whereas the latter can be seen as more mentally taxing.  Whichever you decide will still be difficult, but you can at least pick your poison.  With that being said, please note that the Olympics start this Friday.  If you are not a fan of the Olympics, but like CrossFit, you might want to reconsider a few things.  There are going to be some feats of strength taking place and you will not want to miss them.

RCBB is like Burger King today, you can have it your way (ish),



21 Jul
by: Published in WODs

Well folks, there you have it…

The week is over today (even though, they actually begin today) and tomorrow you get a chance to start anew.  Raise your glass and toast to a sweet, sweet week.



20 Jul
by: Published in WODs

Team WOD: For max K2E reps:

5 minute AMRAP of:

1 partner does AMRAP Knees to Elbows
1 partner does 10 Power Snatches (95/65)

Partners switch after each set of 10 Power Snatches

5 minute AMRAP of:

1 partner does AMRAP Knees to Elbows
1 partner does 12 Push Press (95/65)

Partners switch after each set of 12 Push Press

5 minute AMRAP of:

1 partner does AMRAP Knees to Elbows
1 partner does 15 Wall Balls (20/14)

Partners switch after each set of 15 Wall Balls


You should know by now that because this is a Saturday WOD, that some sort of rules need to get involved.  Here we go:

  • 2 people on each team
  • Both people work at the same time
  • Knees to Elbows are always being done, it is the other exercise that is going to be changed
  • There is no rest between each of the AMRAPs, so you should be ready to switch gears as soon as five and tens minutes have elapsed
  • Partners are only switched when all of the reps of the other exercise for that AMRAP have been completed
  • Only one set of stuff per team, unless boy/girl teams are created
  • Don’t talk about fight club

No peeing in the pool either,




19 Jul
by: Published in WODs

Strength: 3 attempts for max Toes to Bar

WOD: 5 rounds for time of:

250M Row
15 Overhead Squats (95/65)
30 Double Unders
1 minute rest


Okay…it’s Friday (actually it is Thursday right now, but you knew that) and not a person in the planet wants to do work.  I’m guesstimating that by now you have already crept on Facebook and/or ignored e-mails.  Either that or you have only been reading articles of how to get better at CrossFit.  I am pretty much feeling the same way, so why not liven things up with some comedy.  If you cannot go on Youtube on your work’s internet service, be sure that our other clients are laughing at these things and having a  much better Friday than you.  Other then that, I do have one thing to say about the workout:  “It is very easy and you should have no problem finishing this in under 15 minutes counting rest time of course because like I mentioned in the beginning it is very easy so just make sure that you go fast and do not go slow  in order to go fast and not go slow and do everything unbroken because terrible on-going sentences is what I want to do right now.

I proof read that and approved it,



The following links do not reflect the views and/or opinions of Reebok CrossFit Back Bay.  Some or dirty and maybe wrong, but hilarious nonetheless.

Patrice O’Neal

Louis C.K.

Dan Cummings

Brian Regan

Mike Birbiglia


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