Fun & Fitness

Reebok CrossFit Back Bay
03 Nov
by: Published in WODs

Strength A:  18 mins to find:

5RM Front Squat

Strength B:  12 min AMRAP of:

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:

100M Row (counts as 1 rep)
8 Burpees

2: 6 rounds for time of:

100M Row
10 Burpees

5 min cap

==

Back at it…

Welcome back!  I hope you all enjoyed the almost three weeks of programming vacation.  Reebok CrossFit Back Bay will be starting it’s second of three strength cycles before the Opens competition and this time around we have some new things being thrown into the mix.  Front Squats and Thrusters will take center stage and the heavy movements while Turkish Get Ups (with dumbbells, kettlebells, barbells, or humans) and Deadlifts will round out the week.  The real star of the show for the next two months is the almighty kettlebell.  If you are already disappointed about this, then be prepared to be whimsically carried away to a magical land where good form (by force) and strong hips reign supreme.  If you are already excited, then good!

With regards to the paleo challenge, Reebok CrossFit Back Bay would officially like to congratulate everyone for participating!  8 people managed to get over 100 stars and half of them had perfect scores!  A special congratulations goes out to all four of them:

  • Jenna S.
  • Samantha A.
  • Jess H.
  • Stacey S.

These four gals took the challenge and championed over it all while gaining enormous benefits.  We will hear from these gals soon about their experiences with the paleo challenge.  Furthermore, they have each won a free T-shirt from our fine RCBB collection.

Well done ladies,

CG

==

02 Nov
by: Published in WODs

Team WOD 1: 5 min AMRAP of:

3 Power Clean (95/65)
3 Front Squats (95/65)
3 Push Press (95/65)
3 Burpees

Each person does 1 round and then the partner goes

Rest 1 minute

5 min AMRAP of:

6 Power Clean (95/65)
6 Front Squats (95/65)
6 Push Press (95/65)
6 Burpees

Each person does 1 round and then the partner goes

Rest 1 minute

5 min AMRAP of:

9 Power Clean (95/65)
9 Front Squats (95/65)
9 Push Press (95/65)
9 Burpees

Each person does 1 round and then the partner goes

Team WOD 2: 5 min AMRAP of:

1 Power Clean (155/105)
1 Front Squats (155/105)
1 Push Jerk (155/105)
3 Burpees

Each person does 1 round and then the partner goes

Rest 1 minute

5 min AMRAP of:

2 Power Clean (155/105)
2 Front Squats (155/105)
2 Push Jerk (155/105)
6 Burpees

Each person does 1 round and then the partner goes

Rest 1 minute

5 min AMRAP of:

3 Power Clean (155/105)
3 Front Squats (155/105)
3 Push Jerk (155/105)
9 Burpees

Each person does 1 round and then the partner goes

==

Hello there…

My name is Gino.  Without the paleo challenge, I am officially out of things to talk about.  Let’s talk about you…how are you today?  How did you sleep?  What are you wearing?

Too much?,

CG

==

01 Nov
by: Published in WODs

Team WOD 1: For time:

15-12-9-6-3 Power Clean (95/65)
3-6-9-12-15 Push Press (95/65)

One partner does 15 Power Clean and the other does 3 Push Press. Follow the rep scheme until both partners finish. Once done partners switch exercises and start over.

Team WOD 2: For time:

15-12-9-6-3 Power Snatch (95/65)
3-6-9-12-15 Shoulder Press (95/65)

One partner does 15 Power Snatch and the other does 3 Shoulder Press. Follow the rep scheme until both partners finish. Once done partners switch exercises and start over.

==
One day things will be easy*…

Enjoy the WOD and enjoy your weekend.

*I’m jk lol,

CG
==

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