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Reebok CrossFit Back Bay
09 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  20 mins to complete:

3 x 15 Front Squats

WOD: 3 rounds for max reps:

30 second AMRAP of:

Cal Row

Rest 1 minute

30 second AMRAP of:

Hang Power Clean (185/115)

Rest 1 minute

30 second AMRAP of:

Ball Slams (if no Slam Balls = Burpees to 6”)

Rest 1 minute

==

What a week!…

Happy Friday everyone!  We had some diesel workouts this week and things in the paleo challenge appear to be going pretty well.  Personally, I have only 1 cheat day so far, but since I will be going home this weekend, I am mentally preparing for all the ice cream I will not be eating! :(  Make a full fledged plan now and stay away from that grocery aisle that you are dreading and stay clean this weekend!  In the mean time, please note that Reebok CrossFit Back Bay and other area gyms will be participating in the Beat the Streets event at Umass Boston this Sunday.  For more information please visit the 3 Point Foundation website!

Have a great day!!!,

CG

==

 

08 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:

Handstand Hold (add Wall Runs)
Ring Support
Straight Leg Raises
Pull Ups (work negative if you don’t have them)
Hanging Straight Leg Raises

WOD 1: 2 rounds for max reps of:

1 minute AMRAP of: 13 Burpees then Pull Up AMRAP
1 minute AMRAP of: 13 Burpees then Double Under or Kick Out AMRAP

Rest 1 minute

1 min AMRAP of: 12 Pull Ups then Burpee AMRAP
1 min AMRAP of: 12 Pull Ups then Double Unders AMRAP

Rest 1 minute

1 min AMRAP of: 50 Double Unders or 20 Kick Outs Burpees AMRAP
1 minute AMRAP of: 50 Double unders then Pull Up AMRAP

Rest 4 minutes between rounds

WOD 2: 2 rounds for max reps of:

1 minute AMRAP of: 10 Handstand Push Ups then Muscle Up AMRAP
1 min AMRAP of: 10 Handstand Push Ups then Double Under AMRAP

Rest 1 minute

1 min AMRAP of: 4 Muscle Ups then Double Unders AMRAP
1 min AMRAP of: 4 Muscle Ups then Handstand Push Up AMRAP

Rest 1 minute

1 min AMRAP of: 50 Double Unders then Handstand Push Up AMRAP
1 min AMRAP of: 50 Double Unders then Muscle Up AMRAP

Rest 4 minutes between rounds

==

I know this workout looks crazy confusing, but let’s take a second look…

2 minutes of work with one minute of rest three times through.  At the end of the third time, you get 4 minutes of rest, then you do it all over again.  So this comes out to 12 minutes of exercise with 8 minutes of rest somewhere in between.  There are only three exercises in each workout:  Double Unders, Pull Ups and Push Ups for WOD 1 and HSPU, Double Unders, and Muscle Ups for WOD 2.  Each exercise is being done with one another so that you test them in every possible combination.

Simple right?,

CG

==

08 Oct
by: Published in Apres Crossfit, WODs

Hey Athletes,

 

 

On Friday October 17th for the Kettle Ball some of our sponsors will be Tito’s Vodka, WoodChuck Hard Cider, and a few different Liqueurs from Bacardi.  Serving all these drinks will be celebrity bartender Justin Wright (There’s more to Justin than cool hair and Barbells)!  He will be making some of his signature cocktails for everyone to sample. Bring cash please and not for the drinks but to tip Justin.  You are allowed to bring a guest,multiple guests, friends, family, fellow crossfitters, future crossfitters, and even your cousin twice removed  as long as they dress well.  We are asking people to RSVP thru Facebook (FJ keep killing it on social media) or email me at bern@reebokcrossfitbackbay.com that you are coming.  We need to know roughly how many people are coming per example Jane Doe + 1 RSVP for the Kettle Ball will do.

This Friday night, Steve from Snap Top Market will be by night classes at Columbus Ave from 5pm to 8pm with food and samples from his store.  I know a lot of people are doing well with the Paleo challenge this month and Snap Top Market is a small store on Columbus Ave with fresh produce, veggies, and meats perfect to help keep you on track.

-Bern K. Prince

Both these videos are for comedy purposes only….you have been warned…..

 

 

 

 

 

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