Fun & Fitness

Reebok CrossFit Back Bay
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

==

16 Nov
by: Published in WODs

Whole class WOD: In stadium style: 2 rounds for time:

20 Burpees
20 Pull Ups
20 Wall Balls (no heavier than (20/14)
20 Box Jumps (no higher than 24/20)
20 Kettlebell Swings (no heavier than 24/16)
20 Weighted Lunges (no heavier than 45/25)
20 Hang Power Clean (no heavier than 95/65)
20 Kick Outs

==

Interesting…

If this working is baffling you, or you cannot find something appropriate in google that will explain stadium style, allow me to interpret:

  1. Class lines up
  2. First person does 20 Burpees
  3. When that person is done they move on to 20 Pull Ups and the next person in line starts their 20 Burpees
  4. Once both of them have finished, the person doing Pull Ups moves on to Wall Balls, the person doing Burpees moves onto Pull Ups, and the third person in line begins their Burpees.
  5. Once the first person finishes the seventh exercise, they will go to the back of the line and start again in their second round.
  6. No one can move on until everyone has completed the twenty reps of their appropriate exercise
  7. When the last person has finished the Kick Outs on the second round, time will stop
  8. Work as a team
  9. Don’t “game” anyone station
  10. You have to have the appropriate amount of fun doing this

Mandatory fun rules,

CG

==

15 Nov
by: Published in WODs

Team WOD 1: For time:

2250M Row

Partners switch every 15 unbroken Thrusters (75/55)

You can only row and rest when in the Front Rack position

Team WOD 2: For time:

2250M Row

Partners switch every 15 unbroken Thrusters (95/65)

You can only row and rest when in the Front Rack position

==

Look familiar?…

This is a 2 player version of a former 3-person workout.  This version will ensure that the work of that third person goes undone.  That will ensure that both teammates carry a slightly larger, but infinitely more difficult burden.  At the very minimum, this workout will be over far quicker than you think.

JK LOL again,

CG

==

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