Fun & Fitness

Reebok CrossFit Back Bay
04 Nov
by: Published in WODs

GS: 12 min AMRAP of:

20 seconds of:

Ring Row
Ring Push Up
Ring Dip

60 seconds of:

Alternating Leg Hollow Hold

1: 7 min AMRAP of:

10 Power Cleans (95/65)
10 Burpees
10 Front Squats (95/65)

Rest 2 minutes

4 min AMRAP of:

5 Power Cleans (95/65)
5 Burpees
5 Front Squats (95/65)

2: 5 rounds for time:

6 Power Snatches (95/65)
10 Overhead Squats (95/65)
2 Muscle Ups

7 min cap

Rest 2 minutes

For time:

30 Hang Power Snatch (95/65)
8 Muscle Ups

4 min cap



From Jenna S., but I took the liberty to italicize a few things…

What was your biggest concern when starting the challenge?

I was concerned about not being able to drink alcohol — it can feel very socially awkward to give up and most of my (non-CrossFit) friends did not understand why I wasn’t drinking.

What was the most difficult food or foods to give up?

Probably sweets.  I didn’t realize how many times someone in my office brings in cookies or brownies for someone’s birthday, etc., and the Paleo Challenge made me very aware of how many little treats I normally have throughout the day.  I realized how much of my unhealthy eating was mindless and not even necessarily for a special occasion.

What was the easiest thing to give up?

Grains and dairy.  Of course cheese is delicious, but it’s easy to get omelettes, burgers, etc. without cheese when eating out.

What did you miss the most?

Sugar was the hardest but I just ate dried fruit in the beginning to help with the transition.  I also missed being able to have a cocktail or a glass of wine, but that part actually wasn’t as hard as I thought it would be.

What motivated you to continue eating cleanly through all 30 days?

To be completely honest, seeing the scale go down.  Seeing results really helped to motivate change.  Also, all of the coaches and my CrossFit friends were so motivating.  And Samantha S. checked in with me daily, if not hourly, so she deserves a shout out as well.

What benefits do you feel you gained from doing this challenge?

I’m very proud of myself for committing to something for 30 days and sticking to it.  I also PR’d every single girl WOD that I did during our testing week, but that may be attributed more to Gino’s excellent programming (although I do think nutrition helps).

Ed. note:  I’ll definitely take the credit for that (JK!)

What do you think was the biggest change?

I think knowing what kind of results I can get from clean eating are going to motivate me to eat paleo long after this challenge has ended.

What advice would you give someone who is about to start a cleaner diet?

Make sure that you always have delicious paleo food on hand so that you don’t get too hungry.  Planning ahead is key.  I spend a good amount of time on Sunday cooking/prepping for the week.

Well done Jenna,



PS:  Only a few more days until the throwdown!!!!!!!!!

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,



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?,



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