Fun & Fitness

Reebok CrossFit Back Bay
14 Nov
by: Published in WODs

Strength:  18 min to find:

Heavy Turkish Get Up

9 min AMRAP of:

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) 400M Run
5 Kettlebell Front Squats (one on each hand) 10 Front Squats (135/95)
5 Kettlebell Press or Push Press (one on each hand) 50 Double Unders

1: 6 min AMRAP of:

400M Run
10 Front Squats (135/95)
50 Double Unders


40 Kick Outs

2: 6 min AMRAP of:

400M Run
10 Overhead Squats (135/95)
50 Double Unders

Goal is 150+ reps




Yes it is,



13 Nov
by: Published in WODs

GS: 12 min AMRAP of:

1 Arm High Plank Hold (30 seconds each side)
Straigh Leg Raises

1: 4 min AMRAP of:

5 Power Clean (135/85)
10 Push Ups

Rest 2 minutes

7 min AMRAP of:

10 Deadlift (135/85)
10 Burpees
10 Pull Ups

2: 4 min AMRAP of:

5 Power Snatch (135/85)
5 Reverse Wall Climbs

Goal is three rounds

4 min cap

Rest 2 minutes

7 minute AMRAP of:

10 Chest to Bar Pull Ups
10 Deadlift (135/85)
10 Burpees

Goal is 5 rounds


Programming updates…

A particular perfect person has been spotted doing the programming.  Since stepping into the arena and throwing down with the best of you guys, this person has grown wiser and inflammed as his muscles are sore and his ego is moderately shot.  With that in mind the following format can be expected when the December programming is created:

  1. No running.  No running ever again unless it’s a 5K…those are okay
  2. Lots of heavy Squat Snatching and Overhead Squats for everyone
  3. 2 Muscle up max in every workout
  4. Lots of bear crawling
  5. Not another Renegade Row for as long as you all shall live
  6. No more Kettlebell work (too hard)
  7. Lots more AbMat Sit Ups
  8. The gymnastics strength will stay the same (it’s cool)
  9. Lots more swimming and Spanish
  10. I’ll join the ranting and raving about the programming that’s been happening since the beginning of exercising

It’ll be awesome,



13 Nov
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

Many of you got to experience a competition this last weekend and I have heard nothing but great things about the Internal Throwdown.  On Saturday November 23rd we have 6 teams competing at the 3G Smackdown at Crossfit The Taj which is located at 133 Federal Street Boston.  We encourage people to come out and see one of the last comps of the year. Those anxious to get right back into the game the WODs this Friday at 209 Columbus Ave at 7pm will be….

“Chippedy Do Da”
40 Power Cleans (115,75)
30 Burpee Lateral Bar Hops
20 Thrusters (115,75)
10 Power Snatches (115,75)


“Levers and Pulleys”
20 Toes to Bar
15 Overhead Squats (135,85)
30 Chest to Bar Pull-ups
15 Squat Snatches (135,85)
20 Toes to bar

We also have reason to celebrate.  Anat Sheffi, long time member (who also competed this weekend in the Internal Throwdown) is celebrating a birthday and is bringing paleo treats on Friday night.  She is looking to throwdown and get down so look out world.

Nicole Quinlan another longtime member is having a birthday party/fundraiser Saturday.   I will let her explain in her own words…

Nicole Quinlan is running the 2014 Boston Marathon as part of the Dana Farber Cancer Institute Team.  Nicole will be running in honor of her dear friend, Dianne Dizon, a twice breast cancer survivor, who passed away a year ago from complications from chemotherapy.  Dianne was just a few months shy of her 40th birthday.
To honor Dianne, Nicole will be “Wigging Out” at the Church Club, 69 Kilmarnock St, Boston on Saturday, November 16th 7:00PM- Midnight. Get your wig and celebrate Nicole turning 40, dance to Booty Vortex, and have the opportunity to donate to Dana Farber Cancer Institute.
Please email Nicole if you will be Wigging Out on the 16th:
Here is Nicole’s fundraising link if you would like to support her marathon run and cancer research.  to donate click here
-Bern K. Prince
“I don’t try to be the best person I can be, I just strive to be the best Robinson I can be.” Robinson Paul owner of Urban Caviar Clothing.
A video about being successful.
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