Fun & Fitness

Reebok CrossFit Back Bay
21 Nov
by: Published in WODs

Strength:  18 min to find

Heavy DOUBLE for Turkish Get Up

9 min AMRAP of:  One Hand Kettlebell Complex

5 Russian Kettlebell Swings (one hand)
5 Kettlebell Front Squats (one hand)
5 Kettlebell Press or Push Press (one hand)

5 Russian Kettlebell Swings (other hand)
5 Kettlebell Front Squats (other hand)
5 Kettlebell Press or Push Press (other hand)

5 Russian Kettlebell Swings (one on each hand)
5 Kettlebell Front Squats (one on each hand)
5 Kettlebell Press or Push Press (one on each hand)

1: For time:

10 Pull Ups
5 Push Ups
9 Pull Ups
5 Push Ups
8 Pull Ups
5 Push Ups

Continue this pattern until you reach:

1 Pull Up
5 Push Ups

6 min cap

2: For time:

10 Chest to Bar Pull Ups
3 Handstand Push Ups
9 Chest to Bar Pull Ups
3 Handstand Push Ups
8 Chest to Bar Pull Ups
3 Handstand Push Ups

Continue this patter untli you reach:

1 Chest to Bar Pull Up
3 Handstand Push Ups

6 min cap

==

Back Bay…

Hey, you!  Do you have any plans for tomorrow?!  NO!!!!  Great, because I have some plans for you!

The place:  133 Federal Street (CrossFit the Taj)
The time:  9 AM
The what:  A team competition that a bunch of us are doing
The who:  I just said that!
The what to bring:  Paleo treats and your loud voice

All day,

CG

==

PS…dear future self:  no more Thrusters at 185 again.  Ever.

20 Nov
by: Published in WODs

GS: 12 min AMRAP of:

60 seconds of:

Alternating Leg Hollow Hold
Bent Front Raises
1 Arm Plank Hold (30 seconds on each hand)

1: 4 min AMRAP of:

8 Deadlifts (185/115)
10 Push Ups

Rest 2 minutes

7 min AMRAP of:

4 Front Squats (185/115)
12 Pull Ups

2: 4 rounds for time of:

10 Snatch Grip Deadlifts (185/115)
10 Over the Bar Burpees

4 min cap

2 rounds for time of:

7 Muscle Ups
7 Thrusters (185/115)

7 min cap

==

That is quite a day…

Reebok CrossFit Back Bay is still going strong with the gymnastics strength and even though some of you may be “over it”, it is delightful to know that ALL of you are getting better because of it.  Programming as we currently know it will stay just about the same for some time (until the end of February), but there will be some changes that will appear at the end of the year.  Starting in January, some of the focus of the programming will shift to “skills”, but before you panic for any reason and start amassing with pitchforks, please note that there is a plan.  N one really knows what the plan is, but rest assure that somewhere there is one.

Sorta,

CG

==

19 Nov
by: Published in WODs

Strength:  18 mins to find:

3RM Thruster

9 min AMRAP of:  Kettlebell Press Complex:

5-6 Kettlebell Press
3-4 Alternating Kettlebell Press (each arm)
5-6 Kettlebell Push Press

1: 6 min AMRAP of:

20 Kick Outs
10 Box Jumps (24/20)
10 Burpees

2: 2 rounds for time of:

20 Burpees
20 Toes to Bar
20 Box Jumps (24/20)

6 min cap

==

Just like that…

By the end of the day today, we will be officially half way through our second strength cycle.  The work we have been doing with the kettlebells will keep on coming, but next week we will be restarting the 5-1-3 cycle.  Dress yourselves accordingly because another PR storm will be headed our way soon.

That is all,

CG

==

 

 

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