Fun & Fitness

Reebok CrossFit Back Bay
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!

26 Nov
by: Published in WODs

Team WOD 1: Reebok CrossFit Thanksgiving Day Parade:

75 Cal Row
400M Run with 1 Plate (35/15)
75 Box Jumps (24/20)
400M Run with 2 Plates (35/15)
75 Pull Ups
400M Run with 3 Plates (35/15)
75 Burpees
400M Run with 4 Plates (35/15)

Team WOD 2: Reebok CrossFit Thanksgiving Day Parade:

100 Cal Row
400M Run with 1 Plate (45/25)
100 Box Jumps (30/24)
400M Run with 2 Plates (45/25)
100 Pull Ups
400M Run with 3 Plates (45/25)
100 Burpees
400M Run with 4 Plates (45/25)

==

Tomorrow is a thing…

In the mean time, I know that some of you saw Sunday’s workout and had an LL thought and said:  “I want to go to there”.  Its quasi-backwards so any of you who came on Sunday, don’t have to feel like you are repeating the same exact workout.  Even though you kinda are.  Even though that is not a bad thing because despite having written this before Sunday, I know that it will be a good workout.

I’m good like that,

CG

==

25 Nov
by: Published in WODs

GS: 12 min AMRAP of:

30 seconds of:

Ring Row
Ring Dip

90 seconds Alternating Leg Hollow Hold

1: 4 min AMRAP of:

5 Deadlift (225/155)
6 Over the Box Jumps (24/20)

Rest 2 minutes

7 min AMRAP of:

10 Deadlift (225/155)
12 Over the Box Jumps (24/20)

2: For time:

10-1 Deadlift (225/155)
10-1 Over the Bar Burpees

4 min cap

Rest 2 minutes

4 rounds for time of:

8 Handstand Push Ups
1 Power Clean (225/135)
1 Hang Power Clean (225/155)
1 Front Squat (225/155)

7 min cap

==

Well, that doesn’t look fun…

If the first thought that pooped into your head rhymed with:  “Shmit that’s heavy!”, please be aware that you have options.  You do not have to perform the WOD at those loads.  You do not have to stare at your bar as times passes and your temper rises.  You do not have to think that the workout was too hard or too heavy.  You can just scale the loads whilst you challenge yourselves in a manner that will be both beneficial and appropriate.  It would be to your advantage to put on the weights that will be better you, not frustrate you.  Just leave the big weights to the actual CrossFitters and you’ll be fine.

See what I did there?,

CG

==

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