Fun & Fitness

Reebok CrossFit Back Bay
06 Dec
by: Published in WODs

#BAF2RCBB: 2 rounds of: 1:30 AMRAP of:

Medball Partner Sit Ups
1-for-1 Burpees
Stationary Lunges (add weight if needed)
Russian Kettlebell Swings (switch every 10 reps)
Cal Row (switch every 8/5 calories)

1 minute rest after each station

==

Imagine me and you…

Bring a friend to Reebok CrossFit Back Bay is in full force today!  You and one of your best pals get to throw down together.  Your friend can now share in all of the positive aspects of the healthy lifestyle journey on which you have embarked.  They too will experience the shortness of breath, the soreness of muscles, the “why do I do this?” you perpetually ask yourself.  Your bud can learn alongside with you just how anything other than much joy Burpees and Rowing can be.  But despite how much they go through, high fives will be had, fitness will occur, and fun will be had.

The awful/awesome kind of fun,

CG

==

05 Dec
by: Published in WODs

Strength: 20 mins AMRAP of:

Find your Deadlift breaking point:

Perform a 10 second AMRAP of Deadlifts at (135/95)

From there perform sets of 10 second AMRAP of Deadlifts at the heaviest weight you can manage while remaining no more than 2 reps away from your 135/95 score

5 Deadhang Pull Ups (if you went wide yesterday, go narrow today)

10 Table Top Extensions

WOD 1: 5 min AMRAP of:

10 Push Ups
15 Wall Balls (20/14)
20 Hanging Leg Raises (on cage)

WOD 2: 5 min AMRAP of:

5 Handstand Push Ups
7 Burpees
9 Toes to Bar
12 Wall Balls (20/14)

==

Let’s go through this together…

A hanging knee raise is what this ripped gentleman is doing about thirty seconds into this video.  Other than that, there should be no questions as far as the workout is involved.  With that said, let’s go over the strength portion.

The strength portion today will be a weightlifting and gymnastics strength combo.  The twenty minutes should be spent like this:

  1. Perform as many Deadlifts in 10 seconds as you can at 135/95.  These weights can be scaled to insure that you still go fast.
  2. Perform 5 Pull Ups and, if you did the GS2 yesterday, today you will be doing narrow Deadhang Pull Ups.
  3. Perform 10 Table Top extensions (Be on all fours with fingers facing forward and looking at the ceiling and straighten your hips out all the way)
  4. Back to the Deadlifts.  Perform a heavier set and try to maintain the same rep scheme, but with that heavier weight.  You have a buffer of 2 reps.  Once you cannot sustain that rep scheme, stop going heavier AND go lighter so that you keep that rep scheme.
  5. Go back to Pull Ups and then back to Table Top Extensions.
  6. Continue until time expires.
  7. Don’t ask any questions.

Let me know if you have any quesitons,

CG

==

04 Dec
by: Published in WODs

GS 1: 4 rounds for perfection:

4-7 Pull Up Negative
10 V-Ups
4-7 Jumping Chest to Bar Pull Ups
20 Alt. Leg Hollow Hold

GS 2:  4 rounds for perfection:

4-7 Deadhang Chest to Bar Pull Ups (wide)
10 V-Ups 4-7 Deadhang Chest to Bar Chin Ups (standard grip)
20 Alternating Leg Hollow Hold

WOD 1: 7 min AMRAP of:

7 Hang Power Clean (115/75)
8 Front Rack Lunges (115/75)

Rest 2 minutes

For max reps in four sets:

Thruster AMRAP (115/75)

4 min cap

WOD 2: 7 min AMRAP of:

7 Hang Power Clean (115/75)
8 Front Rack Lunges (115/75)

Must be done unbroken

Rest 2 minutes

For max reps in four sets:

Thruster AMRAP (115/75)

4 min cap

==

I’m sorry…

I’m sorry.  I’m sorry.  I’m sorry.  You can do a bunch of Deadhang Pull Ups to make it up to you.  Read that last sentence again because it only benefits me.

Sorry again,

CG

==

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