Fun & Fitness

Reebok CrossFit Back Bay
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
==

28 Nov
by: Published in WODs

WOD:  2 rounds for time in the fewest number of sets:

60 Kick Outs
70 Air Squats
80 Sit Ups
90 Double Unders (if you have a jump rope at home)

==
Happy Thanksgiving…

I hope you and your loved ones have a wonderful day. Enjoy this time together and be thankful for all that you have, as we are thankful for having all of you.

Turkey time!!!!!,

CG
==

26 Nov
by: Published in WODs

Strength Class Homework

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If you have access to a gym, do the following:

L1
1) Build to 10RM Deadlift
2) 5×3 Front squat @ 23X1 tempo (2 counts to bottom, 3 count hold, explode up, 1 count reset at top
3) Tabata (8 rounds of 20s on/10s off): Hollow body hold alternating with superman hold (4 rounds each)
4) For time: Row 50 Cal

L2/L3/L4
1) Clean + power jerk + jerk, 1+1+1: 6×1 @ 85%
2) Clean pull: 5×3 @ 100-105%
3) 5×3 Front squat @ 23X1 tempo
4) 3 sets: 10 band internal rotations, 10 plate external rotations, 10 scapular push-ups

If you do NOT have access to a gym, do the following:

1a) 5×15 rebounding jumps (keep knees almost locked out, jump on to a low stair/box, jump off, and immediately rebound back onto the box — same rebound as jumping rope), alternating with
1b) 5×10-15 clapping push-ups
2) Wall squat: 3 sets of 60-90s holds
3) Tabata: Hollow hold alternating with superman hold (4 rounds each)

Have a great Thanksgiving break, see you next week!

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