Forging Elite Fitness

Reebok CrossFit Back Bay
16 Jul
by: Published in Uncategorized

Pre WOD: EMOTM for 10 minutes:

Odd: 30 seconds of: Double KB Overhead Carry
Even: 10 Ring Rows

WOD: For time:

AMRAP of Shoulder Press (95/65)
AMRAP of Push Press (95/65)
AMRAP of Thrusters (95/65)

Continue rotating between exercises until you reach 120 reps Rest as needed between exercises


One last idea…

On top of everything that we have discussed, there is one last idea that we haven’t covered:  personalized programming!  Being given a set of instructions beyond what you experience here at Reebok CrossFit Back Bay can certainly take your fitness to the next level.  Having some personalized programming can be the ideal tool to work on getting that first Pull Up, or maybe increasing your strength numbers.  There are a few members that receive personalized programming tailored to them and use this as a tool to achieve their fitness goals.

So go ahead and #approachacoach,



CrFit Oncm liked this post
15 Jul
by: Published in Uncategorized

WOD: Team WOD: For time:

1000M Row
100 Double Unders
900M Row
90 Sit Ups
800M Row
80 Push Ups
700M Row
70 Air Squats
600M Row
60 Box Jumps (24/20)
500M Row
50 Pull Ups
400M Row
40 Walking Lunges
300M Row
30 Burpees
200M Row
20 Knees to Elbows
100M Row
10 Handstand Push Ups

The rowing and the reps can be broken up anyhow.


More ideas today…

If things are going well, but it feels like you could use a little more time with certain moves, then maybe a personal training session could be exactly what you need.  Certainly skills like Kipping, Cleans, Split Jerks, Snatching, Double Unders, and so on, can be very difficult to obtain.  A private session with one of our truly outstanding coaches could elevate your capacity and allow  you take your skills to the next level.  Having some one-on-one attention is about as close to a shortcut as you are going to get when it comes to improving your fitness.  So, if you are interested, speak with your favorite coach about scheduling a private session!

Last set of ideas tomorrow,



Princess Swanson liked this post
14 Jul
by: Published in Uncategorized

Pre WOD: Every 90 seconds for 15 minutes:

5 Deadlifts
15 Sit Ups
20 Double Unders

Try and add weight every two sets

WOD: 10 min AMRAP of:

2 Deadlifts (50% of heaviest Pre WOD)
2 Over the Bar Burpees
4 Deadlifts (50% of heaviest Pre WOD)
4 Over the Bar Burpees

Continue this pattern until time expires


Cheesy, but important…

Before you speak with a coach about improving everything in your life, you have a little bit of homework to do.  First, get a clear idea of what you are looking to improve.  Do you want abs?  Do you want to win Olympic Gold in the Clean and Jerk?  Do you want to get 1 Pull Up?  Before setting your goals, take a look at the following and then #approachacoach:

Specific (what are you looking to get out of your fitness)
Measurable (“looking good” or “lift heavy things” are not good goals)
Action-oriented (CrossFit has plenty of variety for this)
Realistic (Muscle Ups before Pull Ups?)
Time Oriented (give yourself a deadline to accomplish your goals!)

I know you have seen the “SMART” goals acronym before, but it applies to this, just like anything else.

More ideas tomorrow,



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