Fun & Fitness

Reebok CrossFit Back Bay
30 Oct
by: Published in WODs

1:  Survival of the fittest: You have one minute to complete each of the following:

All Rx loads are 95/65 for barbells, 24/16 for Kettlebell Swings, and 14/10 for Wall Balls. If you finish the minute early, you get to rest until the next minute.

1: 10 Pull Ups
2: 10 Thrusters
3: 12 Pull Ups
4: 12 Thrusters
5: 10 Burpees
6: 10 Power Clean
7: 12 Burpees
8: 12 Power Clean
9: 10 Kettlebell Swings
10: 10 Front Squats
11: 12 Kettlebell Swings
12: 12 Front Squats
13: 15 Wall Balls
14: 15 Pull Ups
15: 15 Thrusters
16: 15 Burpees
17: 15 Power Clean
18: 15 Kettlebell Swings
19: 15 Front Squats
20: 20 Wall Balls

2: Survival of the fittest: You have one minute to complete each of the following:

All Rx loads are 95/65 for barbells, 24/16 for Kettlebell Swings, and 14/10 for Wall Balls. If you finish the minute early, you get to rest until the next minute.

2: Survival of the fittest: You have one minute to complete each of the following:

All Rx loads are 135/85 for barbells, 32/24 for Kettlebell Swings, and 20/14 for Wall Balls. If you finish the minute early, you get to rest until the next minute.

1: 12 Pull Ups
2: 8 Thrusters
3: 15 Pull Ups
4: 12 Thrusters
5: 12 Burpees
6: 8 Power Clean
7: 15 Burpees
8: 12 Power Clean
9: 12 Kettlebell Swings
10: 8 Front Squats
11: 15 Kettlebell Swings
12: 12 Front Squats
13: 15 Wall Balls
14: 15 Pull Ups
15: 15 Thrusters
16: 15 Burpees
17: 15 Power Clean
18: 15 Kettlebell Swings
19: 15 Front Squats
20: 20 Wall Balls

==

You did it!!!!!!!!…

Congratulations to everyone who participated in the paleo challenge!  Some of you may have fared better than others, but I hope that you all learned a lesson by completing 30 days and 30 nights of doing things that are really good for you!  It seems like a month ago things were so hard, but now you are all seasons paleo warriors.  Whether you realized that you were even doing it or you benefited greatly from it, I hope that you gained something from it.

Please update your finals scores and stay tuned with the blog.  More paleo challenge goodness to be had.  Also, I have a question for you all!  Who carved the best pumpkin?

Comment below and enjoy the WOD!,

CG

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30 Oct
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

Sixty five percent of all gyms in America are women.  Seventy percent of people that hire personal trainers are women and eighty percent of people that spin, yoga, or do bootcamps are women so when I read this article I knew this blog post would be for the ladies.

Friday, November 1st at 7pm, at 209 Columbus Ave the WODs will be…

“Master’s Triple Take”
AMRAP 3:
10 Thrusters, 95/65
10 Pull ups
rest :30
AMRAP 3:
10 Power Cleans, 95/65
10 Burpees
rest :30
AMRAP 3:
10 Jerks, 95/65
10 Box Jumps, 20″

-bern K. Prince

Ps We are 1 game away!

“Vaminos!” David Ortiz

 

 

 

 

29 Oct
by: Published in WODs

1:  4 rounds of for time of:

8 Sumo Deadlift High Pull (95/65)
8 Power Clean (95/65)
8 Overhead Lunges (95/65)
8 Overhead Squats (95/65)
8 Back Squats (95/65)
8 “Y” Press = Snatch Push Press (95/65)

35 min cap

2:  6 rounds of for time of:

10 Sumo Deadlift High Pull (95/65)
10 Power Clean (95/65)
10 Overhead Lunges (95/65)
10 Overhead Squats (95/65)
10 Back Squats (95/65)
10 “Y” Press = Snatch Push Press (95/65)

35 min cap

==

Mwahahahahahaha…

For those of you who didn’t do SPOOKY last October, let me welcome you to the hardest workout of the year.  If you are wondering how such a simple workout can actually be so devious, let me tell you the legend:

A still young / perfect / handsome programmer wanted to come up with a fun workout for his clients who all loved him very much because of how still young / perfect / handsome he was.  He labored and toiled through days and nights, both of them uphill!  He scoured countless stacks of ancients tomes of halloween related words.  After great ordeals, this still young / perfectly handsome / handsomely perfect programmer came up with the colossal workout known as SPOOKY.  The only problem is that when it was time to write the workout down at the board, he had forgotten the rep scheme for the workout (it must’ve been all of the mental anguish).  He accidentally wrote down 6 rounds of 10 reps of everything as oppose to 4 rounds of 8 of everything.  Lo and behold, the workout, which had an original time limit of 45 minutes, was pretty undoable.  Today is stands as a great test of capacity and will and as a testament of how still young / perfect / and handsome that programmer is.

That guy is a legend,

Spolier alert:  that programmer was me,

I am legend,

Not the movie though,

CG

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