Fun & Fitness

Reebok CrossFit Back Bay
12 Mar
by: Published in Uncategorized

Skill:  Snatch Pulls (work up to 135/95)

WOD:  For time:

9 Deadlifts (135/95)
9 Hang Power Clean (135/95)
8 Deadlifts (135/95)
8 Hang Power Clean (135/95)
7 Deadlifts (135/95)
7 Hang Power Clean (135/95)

Follow the pattern until you reach:

1 Deadlifts (135/95)
1 Hang Power Clean (135/95)

and finish with

15 Shoulder to Overhead (135/95)

12 min cap


Thanks AW…

With today being the day before the third Opens workout, let’s have a quick recap before we pace today’s workout (to save ourselves for tomorrow).

How have your skills and gymnastics developed since you started?  In the last few months?  In the last year?

If you can comfortably answer these questions in the affirmative, then high fives all round and keep on keeping on!

If you are answering these questions in the negative, then it may be time to pay more attention during the skill portion of the day or perhaps try out one of the different classes available!!!  Please take a look at the schedule to try a new class that may benefit your CrossFit Journey!

Upward and onward,



11 Mar
by: Published in Uncategorized

Skill:  Hang Power Snatch

WOD 1: 3 rounds for time of:

20 Push Ups
16 DB Snatch (8 on each arm at any load)
10 Pull Ups

WOD 2: 3 rounds for time of:

10 Handstand Push Ups
10 Hang Power Snatch (100/65)
10 Chest to Bar Pull Ups


Let’s have a look at that list…

Chest to Bar Pull Ups
Double Unders
Box Jumps
Muscle Ups
Toes to Bar
Shoulder to Overhead

It looks like there is still plenty of work to do in the next three weeks.  The worst prediction for 14.3 i’ve heard was Muscle Ups and Thrusters!! However, with having done two couplets in a row, I am thinking that either a triplet of a single movement workout is bound to come up.

20 min Thruster ladder anyone?,




10 Mar
by: Published in Uncategorized

Skill: 5 rounds of:

Muscle Ups / Chest to Bar Pull Ups

Handstand Push Ups / Hold

WOD: 10 min AMRAP of:

15 Goblet Squats (AHAP)
12 Ring Dips
9 Over the Box Jumps (24/20)



If you think that this workout look easy, then I have a few suggestions:

Suggestion number 1:  stop using the 8KG Kettlebell
Suggestion number 2:  grab the 48KG monstrosity (it’s like a volleyball full of lead with a handle)
Suggestion number 3:  also feel free to grab 2 x 32KG bells and enjoy a few rounds of those squats

If you think the workout looks hard, then I have one suggestion:

Suggestion number 1:  Get a bunch of tattoos and channel your inner Angelo

That’s the only thing that will help you,



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