Fun & Fitness

Reebok CrossFit Back Bay
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

==

 

 

18 Nov
by: Published in WODs

GS: 12 min AMRAP of:

30 seconds of Ring Dip
30 seconds of Ring Rows
60 seconds of Alternating Leg Hollow Hold

1: 7 min AMRAP of:

5 Power Clean (185/115)
5 Weighted Burpees (25/15)
30 Double Unders

or

20 Kick Outs

Rest 2 minutes

4 min AMRAP of:

5 Hang Power Clean (185/115)
5 Burpees
15 Double Unders

or

10 Kick Outs

2: 2 rounds for time:

8 Deadlifts (185/115)
8 Burpees
8 Hang Power Clean (185/115)
8 Burpees
8 Front Squats (185/115)
8 Burpees

7 min cap

Rest 2 minutes

2 rounds for time of:

100 Double Unders
40 Kick Outs

4 min cap

==

Hi everyone…

How are you enjoying your Tuesday?  Yeah…?  That’s great to hear!  In case you were not aware, there are some holidays coming up.  Next week is Thanksgiving and there will be plenty of time to eat your tofurkey next week considering the gym schedule.  The schedule will be as follows:

Wednesday November 27th:

Box 1 will be closed and Box 2 will be opened for a regular schedule until 2 PM.

Thursday November 28th:

Box 1 and Box 2 will be closed will be closed all day.

Friday November 29th:

Box 1 and Box 2 will be closed all day.

Saturday November 30th:

Box 1 will be closed and Box 2 will have a regular Saturday schedule.

Sunday December 1st:

Box 1 will be closed and Box 2 will have a regular Sunday schedule.

Hope that helps,

CG

==

17 Nov
by: Published in WODs

Strength:  18 mins to find:

3RM Front Squat

9 min AMRAP of:  Russian Kettlebell Complex:

25 Russian Kettlebell Swings

Rest 30 seconds

20 Russian Kettlebell Swings

Rest 30 seconds

15 Russian Kettlebell Swings

Rest 30 seconds

10 Russian Kettlebell Swings

Rest 30 seconds

5 Russian Kettlebell Swings

Rest 60 seconds

Start over. All of these sets are to be done as fast as possible AND COMPLETELY UNBROKEN.

1: 5 min AMRAP of:

650M Row
Wall Ball (14/10) AMRAP

2: For time: 750M Row
60 Wall Balls (20/14)

5 min cap

==

Now I know what you are thinking…

This workout does look a little familiar.  Through the last few months, we’ve had a few workouts that were perceived as impossible to complete in the time cap.  A couple of months ago we had a Row/Wall Ball combo that no one managed to finish (although some got incredibly close), and so today we have a remixed version of that same workout.  This time around the Row is a tad shorter, the number of Wall Balls is higher, but the time cap is the same.

Let the experimentation proceed,

CG

==

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