Team WOD: 4 rounds for time of:
30 Over the Box Jumps (24/20)
30 Russian Kettlebell Swings (24/16)
Partners can work at the same time afer the row has been finished for each round.
When: Meet at St. James Avenue at 9:30 AM today!
Where: St. James Avenue and then all over Boston proper
What: Coach Angelo has prepared a special treat for everyone who is planning on playing. From the man himself:
Coed Teams comprised of 3 – 4 members will be given 3 hours to explore Boston’s many unique and historical landmarks with the task of building more fitness and promoting the RCFBB Endurance program. Each team will post their completed “fitness assignment” on social media for real time verification. The first team to finish all of their assignments or the team with the most completed assignments by the time cap wins bragging rights and a very special grand prize!
Email Coach Angelo with Teams and Team Names or your interest to participate and he will get you set up on a team. firstname.lastname@example.org
May the odds be with you,
Pre WOD: EMOTM for 10 minutes:
Odd: 30 seconds of: Double KB Overhead Carry
Even: 10 Ring Rows
WOD: For time:
AMRAP of Shoulder Press (95/65)
AMRAP of Push Press (95/65)
AMRAP of Thrusters (95/65)
Continue rotating between exercises until you reach 120 reps Rest as needed between exercises
One last idea…
On top of everything that we have discussed, there is one last idea that we haven’t covered: personalized programming! Being given a set of instructions beyond what you experience here at Reebok CrossFit Back Bay can certainly take your fitness to the next level. Having some personalized programming can be the ideal tool to work on getting that first Pull Up, or maybe increasing your strength numbers. There are a few members that receive personalized programming tailored to them and use this as a tool to achieve their fitness goals.
So go ahead and #approachacoach,
WOD: Team WOD: For time:
100 Double Unders
90 Sit Ups
80 Push Ups
70 Air Squats
60 Box Jumps (24/20)
50 Pull Ups
40 Walking Lunges
20 Knees to Elbows
10 Handstand Push Ups
The rowing and the reps can be broken up anyhow.
More ideas today…
If things are going well, but it feels like you could use a little more time with certain moves, then maybe a personal training session could be exactly what you need. Certainly skills like Kipping, Cleans, Split Jerks, Snatching, Double Unders, and so on, can be very difficult to obtain. A private session with one of our truly outstanding coaches could elevate your capacity and allow you take your skills to the next level. Having some one-on-one attention is about as close to a shortcut as you are going to get when it comes to improving your fitness. So, if you are interested, speak with your favorite coach about scheduling a private session!
Last set of ideas tomorrow,