Fun & Fitness

Reebok CrossFit Back Bay
01 Dec
by: Published in WODs

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Don’t ask…

Strength:  18 minutes to find:

1RM Front Squat

Once finished, do a Thruster AMRAP at 40-50% of 1RM Front Squat

In as few sets as possible:

40 Russian Double Kettlebell Swings (32/24)

4 min cap

1:  4 min AMRAP of:

8 Power Clean and Push Press (95/65)
8 Pull Ups

1 min AMRAP of:

Wall Balls (20/14)

2:  4 min AMRAP of:

8 Power Snatch (95/65)
3 Muscle Ups

1 min AMRAP of:

Wall Balls (20/14)
==

So much to address…

The strength section has a bit of a twist with the Thrusters. The Kettlebell portion is going to be quasi-hard. Having the capacity to complete the swings in one set will be the mark of a truly powerful athlete. Improvement in this challenge will be a direct reflection of how powerful you are/have become.  The actual workout has two parts today. The 4 min AMRAP is straightforward, but it’ll be closed out with a second 1 min AMRAP that will happen immediately after. You have a titanic day ahead of you.

Hope you haven’t been eating terribly,

CG
==

30 Nov
by: Published in WODs

Team WOD 1: For time:

21 Thrusters (75/55)
21 Pull Ups (each)
30 Hang Power Snatch (95/65)
15 Thrusters (75/55)
15 Pull Ups (each)
30 Power Clean and Push Press (95/65)
9 Thrusters (75/55)
9 Pull Ups (each)

Team WOD 2: For time:

21 Thrusters (95/65)
21 Pull Ups (each)

Isabel: 30 Power Snatch (135/95)

15 Thrusters (95/65)
15 Pull Ups (each)

Grace: 30 Power Clean and Jerk (135/95)

9 Thrusters (95/65)
9 Pull Ups (each)

==

Hi!…

Guess what!?!?!?!?!?  Not only is it December 1st (or soon to be based on when you are reading this), but it is consistently cold.  With that said, I would like to (officially) invite you to abs season!  YAY!  I have actually been waiting months to say that.  More important than abs season (yes, such things exist) is the fact that the Opens season is soon upon us.  The December programming will continue in a very similar format that we have been seeing, but come the new year, expect to see some new things.

Abs high five!!!,

CG

==

 

 

 

29 Nov
by: Published in WODs

Team WOD L1:  For time:

1000M Row with Overhead Hold (75/55)
100 Burpees with Front Rack Hold (115/75)
50 Pull Ups with Deadlift hold (165/105)

Team WOD L2:  For time:

1000M Row with Overhead Hold (95/65)
100 Burpees with Front Rack Hold (145/95)
50 Pull Ups with Deadlift hold (195/125)
==

Now I know what you’re thinking…

The holiday season is finally upon us and with that, come the holiday season workouts. If you were here last year, then you’ll remember the 12 Days of Christmas workouts (one gymnastics and one weightlifting).  This year will also feature a Chanukah workout that also took some artistic liberties when being created.

See you all then,

CG
==

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