Fun & Fitness

Reebok CrossFit Back Bay
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
==

31 Oct
by: Published in WODs

Strength:  18 mins to find:

Heavy Turkish Get Up

12 min AMRAP of:

5 Russian Kettlebell Swings (one hand)
5 Kettlebell Front Squats (one hand)
5 Kettlebell Press of Push Press (one hand)

5 Russian Kettlebell Swings (other hand)
5 Kettlebell Front Squats (other hand)
5 Kettlebell Press of Push Press (other hand)

5 Russian Kettlebell Swings (both hands)
5 Kettlebell Front Squats (both hands)
5 Kettlebell Press of Push Press (both hands)

1: 6 min AMRAP of:

600M Row
Thrusters (105/70) AMRAP

2: For time:

600M Row
40 Thrusters (105/70)

6 min cap

==

YAY!!!!…

The paleo challenge is over…(more details to come on that so stay tuned…)

The testing and “fun” weeks are over…

We have a new intervals for our workouts…

We are starting a new strength cycle with new moves…

We have the internal throw down taking place and it’s going to be awesome…

So many cool stuff coming up!  We are really good excited for stuff that is good fun.  My English is a little off right now.  Watching you guys have so much fun these past two weeks has exhausted me.

I’m almost sore from it,

CG

==

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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