Fun & Fitness

Reebok CrossFit Back Bay
20 Oct
by: Published in WODs

1:  10 mins to find:

1RM Ground to Overhead

Rest 4 minutes

For time:  Fran:  21-15-9 reps of:

Thrusters (95/65)
Pull Ups

10 minute cap

2:  10 mins to find:

1RM Ground to Overhead

Rest 4 minutes

For time:  Fran:  21-15-9 reps of:

Thrusters (95/65)
Pull Ups

10 minute cap

Rest 7 minutes

For time:

500M Row

3 minute cap

==

Day 1…

When you really look at it, today isn’t all that bad.  The first part will take some strength out of you, but leave you with plenty of wind for what will surely be an interesting Fran.  It will not be until after that, that doing any kind of rowing will be a testament of will.  Please note that WOD 1 does not include the 500M Row, only WOD 2 does (aka…you don’t have to do the 500M Row if you don’t want to…be awesome).

For those of you who have been eating really well up to this week.  Be ready to reap the rewards.  If you are still struggling a bit or have been getting by with 3-4 cheat days a week, start cutting out one thing every week.  Trying to go cold turkey can be overwhelming.

Have fun,

CG

==

19 Oct
by: Published in WODs

Team WOD L1: For max reps:

5 min AMRAP of:

3 Power Clean (75/55)
3 Thrusters (75/55)
3 Hang Power Clean (75/55)
3 Burpees

Rest 1 minute

5 min AMRAP of:

3 Power Clean (95/65)
3 Thrusters (95/65)
3 Hang Power Clean (95/65)
3 Burpees

Rest 1 minute

5 min AMRAP of:

3 Power Clean (115/75)
3 Thrusters (115/75)
3 Hang Power Clean (115/75)
3 Burpees

One person performs a full round and then partners switch.

Team WOD 2: For max reps:

5 min AMRAP of:

3 Power Clean (95/65)
3 Thrusters (95/65)
3 Hang Power Clean (95/65)
3 Burpees

Rest 1 minute

5 min AMRAP of:

3 Power Clean (135/85)
3 Thrusters (135/85)
3 Hang Power Clean (135/85)
3 Burpees

Rest 1 minute

5 min AMRAP of:

3 Power Clean (155/105)
3 Thrusters (155/105)
3 Hang Power Clean (155/105)
3 Burpees

One person performs a full round and then partners switch.

==

Good luck…

You may have spotted a quiet lifter in the corner whose been using all of those colorful plates.  His name is Mike Nackoul and he has been training at Reebok CrossFit Back Bay these past few weeks.  Mike has been getting ready to compete in Olympic Weightlifting for the US team.  Mike will be traveling to Poland tomorrow and buying everybody a cool shirt for when he comes back ;).  Good luck Michael, go kick some ass.

Your paleo tip for the day is to be more like Mike,

CG

==

18 Oct
by: Published in WODs

Team WOD 1: For time:

30 Push Ups
30 Deadlifts (225/155)
30 Box Jumps (30/24)
60 Pull Ups
120 Wall Balls (14/10)
240 Double Unders
400M Run with plate (45/25)

Both people run with plate

WOD 2:  Nutts:  For time:

 

10 Handstand Push Ups
15 Deadlift (250/175)
25 Box Jumps (30/24)
50 Pull Ups
100 Wallballs (20/14)
200 Double Unders
400M Run with plate (45/25)

==

From the CrossFit.com website…

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

RIP hero,

CG

==

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