Fun & Fitness

Reebok CrossFit Back Bay
11 Nov
by: Published in WODs

GS: 12 min AMRAP of:

30 seconds of:

Ring Row
Ring Dip

60 seconds of:

Alternating Leg Hollow Hold

1: 7 min AMRAP of:

5 Front Squats (135/85)
20 Renegade Rows (10 each arm at any load)

Rest 2 minutes

4 min AMRAP of:

3 Thrusters (135/85)
10 Dumbbell or Kettlebell Snatch (5 each arm at any load)

2: 7 min AMRAP of:

5 Overhead Squats (135/85)
20 Renegade Rows (10 each arm at any load)

Rest 2 minutes

4 min AMRAP of:

5 Thrusters (135/85)
10 Dumbbell or Kettlebell Snatch (5 each arm at any load)

==

Ladies!!!…

The ladies faced some serious competition this past weekend and a big congratulations goes out to every single one of the women who competed.  A special “what-what” goes out to the following ladies who managed to get on the podium this past weekend:

Women scaled:

1:  Kathryn A.

2:  Melissa D’A.

3:  Jess H.

Women Rx:

1:  Samantha M.

2:  Molly B.

3:  Pam A.

Well done ladies!,

CG

==

10 Nov
by: Published in WODs

Strength:  18 mins to find:

1RM Front Squat

9 min AMRAP of:  Kettlebell Swing 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:

10 Hang Power Clean (135/95)
10 Burpees
100M Row (each 100M is 1 rep)

2: For time:

30 Hang Power Clean (135/95)
30 Burpees
500M Row

4 min cap

==

So much to address…

Congratulations to everyone who competed in the competed this past weekend.  We will have a full recap of the events tomorrow, in the mean time please forward all of your high fives to everyone that participated.  Reebok CrossFit Back Bay had quite the unbelievably-crazy-WOD free competition and, in good fashion, the events were followed by a halloween themed after party.  If you missed this one, you will certainly hear about it at some point.  Maybe that’ll teach you not to miss out on all the cool things taking place at the gym.

Happy moon day everyone!,

CG

==

09 Nov
by: Published in WODs

Team WOD 1: For time:

70 Box Jumps (24/20)
70 Jumping Pull Ups
70 Kettlebell Swings (16/12)
70 Walking Lunge Steps
70 Knees to Elbows (100 Kick Outs)
70 Push Press (45/45)
70 Superman Extensions
70 Wall Balls (20/14)
70 Burpees
70 Double Unders (100 Kick Outs)

2: Filthy fifty: For time:

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

==

You should’ve been there…

because #legs4days is what Justin wore.  Justin became future Gino and he wasn’t even here for it.  Because Gino is Venezuelan…and weird.

CG

==

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