Fun & Fitness

Reebok CrossFit Back Bay
13 Apr
by: Published in Uncategorized

WOD 1: August Baseline 2012: For time:

25 Back Squats (95/65)
25 Front Squats (95/65)
20 Back Squats (95/65)
20 Front Squats (95/65)
15 Back Squats (95/65)
15 Front Squats (95/65)
10 Back Squats (95/65)
10 Front Squats (95/65)
5 Back Squats (95/65)
5 Front Squats (95/65)

5 Burpee penalty every time the bar is put down.

Last done August 30, 2012

WOD 2: August Baseline 2014: For time:

4 Back Rack Lunges (95/65)
4 Overhead Squats (95/65)
8 Back Rack Lunges (95/65)
8 Overhead Squats (95/65)
12 Back Rack Lunges (95/65)
12 Overhead Squats (95/65)
16 Back Rack Lunges (95/65)
16 Overhead Squats (95/65)
20 Back Rack Lunges (95/65)
20 Overhead Squats (95/65)

5 Burpee penalty every time the bar is put down.

==

Very few of you are delighted…

The grand majority of you should be moderately concerned about this workout.  WOD 1 is a proven beast of a challenge that if you do not finish quickly, it will finish you quickly.  WOD 2 has been untested, but is a bit more dynamic all the way through.  With the greater focus on overhead movements we have had lately, WOD 2 should be a bit more forgiving to those who have been paying attention.

Italicizing for emphasis,

CG

==

 

12 Apr
by: Published in Uncategorized

Team WOD 1: 3 rounds of:

200M Run
10 Back Squats (95/65)

3 rounds of:

200M Run
10 Front Squats (95/65)

3 rounds of:

200M Run
10 Plate Lunges (45/25)

Each partner does 3 rounds each time in an alternating fashion.

Team WOD 2:  3 rounds of:

200M Run
10 Back Squats (95/65)

3 rounds of:

200M Run
10 Front Squats (95/65)

3 rounds of:

200M Run
10 Overhead Squats (45/25)

Each partner does 3 rounds each time in an alternating fashion.

==

We have done this one before…

The workout looked a little different, but the idea is the same:  One partner does one round, then the next person does a round.  Each person will run just over a mile and do just over 60/90 squats of various varieties and possibly some lunges.  I am just trying to refine the round and rep scheme while giving you guys some much needed outdoor time!

Enjoy,

CG

==

11 Apr
by: Published in Uncategorized

Team WOD 1: 11 rounds of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

WOD 2: Wittman: 7 rounds for time of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

==

From the CrossFit.com website…

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

RIP hero,

CG

==

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