GS L1: 10 min AMRAP of:
8 max height Jump Squats
30 second Front DB Hold (any load)
50 Double Unders
GS L2: 10 min AMRAP of:
8 max height Jump Squats
30 second lateral DB Hold (any load)
1 Triple Under
WOD L1: For time:
400M Run
Rest 2 minutes
50 Front Squats (75/55)
Rest 2 minutes
45 Pull Ups
Rest 2 minutes
30 Power Snatch (75/55)
WOD L2: For time:
400M Run
Rest 2 minutes
50 Front Squats (95/65)
Rest 2 minutes
45 Chest to Bar Pull Ups
Rest 2 minutes
30 Power Snatch (95/65)
==
Testing time…
We had a very similar day to this one last month and some of you guys put together some really good results. The testing WOD this month will be just as enjoyable and include just a little bit more weightlifting. Be sure to keep good track of your split times and take into account the 20 min time limit. Each portion is just enough to push the limits without qualifying as its own workout, which should allow you to sprint through all four portions. We will be repeating this workout at some point so be sure to get those scores up on WODIFY!
Respect the tech,
CG
==
GS L1: 10 min AMRAP of:
7 Deadhang Chin Ups
14 Push Ups
10 V – Ups
GS L2: 10 min AMRAP of:
7 weighted Chin Ups (whatever load)
7 HSPU (strict)
7 Toes to Bar (strict)
Partner WOD L1: 2 min AMRAP of:
Thrusters (85/55)
Rest 1 minute
2 min AMRAP of:
Thrusters (95/65)
Rest 1 minute
2 min AMRAP of:
Thrusters (105/75)
Rest 1 minute
Keep going until you or your partner can no longer perform a thruster or 6 rounds have passed. Weights will always increase by 10 lbs. for the men and the women. These reps can be broken up anyhow.
Partner WOD L2: 2 min AMRAP of:
Thrusters (135/85)
Rest 1 minute
2 min AMRAP of:
Thrusters (155/95)
Rest 1 minute
2 min AMRAP of:
Thrusters (175/105)
Rest 1 minute
Keep going until you or your partner can no longer perform a thruster or 6 rounds have passed. Weights will always increase by 20/10 lbs. for the men/women respectively. These reps can be broken up anyhow.
==
A weekday partner WOD???!!!…
If there are two things that resonate with the membership of Reebok CrossFit Back Bay is that the weekend partner workouts are considered fun and that everyone loves Thrusters. Since I am only 100% that just one of those statements is true, we are going to spread the idea to all that working out with a partner is the way to go. And what better way to do it than through your love for Thrusters. Here are the rules:
You and your partner split the 2 min AMRAP to get as many reps as possible
Weights HAVE to increase by 10 lbs for the men and women for the L1
Weights HAVE to increase by 20/10 lbs for the men/women respectively for the L2
The starting weights for the L1 can be scaled back, but weight increases are still fixed
The starting weights for the L2 cannot be scaled back.
Mixed gender teams can exist, but only within the same level
Mixed gender team members can each have their own bar, but both have to observe the appropriate weight increases
Weights are added during your 1 minute of rest…plan ahead.
Finishing weights in the 6th round will be L1: 135/105 (if not scaled) and L2: 235/135
Odd person (in a class of 9…) will have to do 1 min AMRAP with 1 minute rest without any alterations to the rules listed above
Lots of rules = lots of fun,
CG
==
GS L1: 12 min AMRAP of:
60 second Hollow Hold
45 second Goblet Squat Hold
30 second bottom of Push Up hold
GS L2: 12 min AMRAP of:
60 second Hollow Rock
45 second Single KB OHS hold
30 second bottom of Push Up hold
WOD L1: For time:
21-15-9 reps of:
Kettlebell Swings (24/16)
Burpees
WOD L2: Freddy Krueger: For time:
21-15-9 reps of:
Kettlebell Swings (32/24)
Burpees
==
Quick and painless*…
Today should be an absolute sprint since the rep scheme is small enough to make this WOD on the short end. Consider this workout like a 100M sprint. You start fast and you accelerate through the middle in order to finish as hard as you can. Like all workouts of this nature, the mental game will make the difference between stopping between Burpees and dropping for the next rep without thinking about it. Since you know you are going to get through this, you may as well get through it as fast as possible.
*JK LOL,
CG
==
GS L1: 12 min AMRAP of:
5 Deadhang Pull Ups
20 second Top of Ring Dip Hold
50 Wall Runs
GS L2: 12 min AMRAP of:
5 Deadhang Pull Ups
10 second L – sit from cage
2 Reverse Wall Climbs
WOD L1: 12 min AMRAP of:
21 Power Cleans (105/75)
42 Push ups
15 Power Cleans (105/75)
30 Push ups
9 Power Cleans (105/75)
18 Push ups
Rest 90 seconds
Toes to Bar AMRAP
WOD L2: 12 min AMRAP of:
21 Power Cleans (135/95)
21 Ring Dips
15 Power Cleans (135/95)
15 Ring Dips
9 Power Cleans (135/95)
9 Ring Dips
Rest 90 seconds
Toes to Bar AMRAP
This cannot be scaled down.
==
Let’s talk GS…
The gymnastics strength programming is now in its third week. Though it may feel like you have done a ton of Deadhang Pull Ups and Hollow Holds / Rocks, please note that these are the investments that will pay dividends in your fitness over time. Things in June will remain pretty similar to these past two weeks and the idea here is to get everyone up to par with the demands of the GS. Going forward through the rest of the summer, rep schemes will increase (8 Deadhang Pull Ups instead of 5) and so will the level of complexity. The idea here is to create strong and stable joints through the summer that will support the strength programming coming in the fall.
Good things ahead,
CG
==
WOD L1: For time:
1) 10 Pull Ups
2) 10 Pull Ups
1) 20 Wall Balls (14/10)
2) 10 Pull Ups
1) 20 Wall Balls (14/10)
2) 30 Double Unders
1) 10 Pull Ups
2) 20 Wall Balls (14/10)
1) 30 Double Unders
2) 40 Walking Lunges
1) 10 Pull Ups
2) 20 Wall Balls (14/10)
1) 30 Double Unders
2) 40 Walking Lunges
1) 50 Burpees
2) 10 Pull Ups
1) 20 Wall Balls (14/10)
2) 30 Double Unders
1) 40 Walking Lunges
2) 50 Burpees
1+2) 60 Kettlebell Swings (20/12)
WOD L2: Romulus: For time:
1) 10 Pull Ups
2) 10 Pull Ups
1) 20 Wall Balls (20/14)
2) 10 Pull Ups
1) 20 Wall Balls (20/14)
2) 30 Double Unders
1) 10 Pull Ups
2) 20 Wall Balls (20/14)
1) 30 Double Unders
2) 40 Walking Lunges
1) 10 Pull Ups
2) 20 Wall Balls (20/14)
1) 30 Double Unders
2) 40 Walking Lunges
1) 50 Burpees
2) 10 Pull Ups
1) 20 Wall Balls (20/14)
2) 30 Double Unders
1) 40 Walking Lunges
2) 50 Burpees
1+2) 60 Kettlebell Swings (24/16)
==
Romulus…
The other mythological founder of Rome is Romulus. The exact workout, even exact rep scheme, except performed in reverse. The degree of difficulty is slightly steeper, but this should be a precious workout nonetheless. Today will run in the same fashion as yesterday. Partner 1 does all of the exercises listed as “1)” and partner 2 will do everything else. One person cannot move forward until the other has fully completed their reps in that set.
Enjoy them Burpees,
CG
==
WOD L1: For time:
1) 10 Kettlebell Swings (20/12)
2) 10 Kettlebell Swings (20/12)
1) 20 Burpees
2) 10 Kettlebell Swings (20/12)
1) 20 Burpees
2) 30 Walking Lunge Steps
1) 10 Kettlebell Swings (20/12)
2) 20 Burpees
1) 30 Walking Lunge Steps
2) 40 Double Unders
1) 10 Kettlebell Swings (20/12)
2) 20 Burpees
1) 30 Walking Lunge Steps
2) 40 Double Unders
1) 50 Wall Balls (14/10)
2) 10 Kettlebell Swings (20/12)
1) 20 Burpees
2) 30 Walking Lunge Steps
1) 40 Double Unders
2) 50 Wall Balls (14/10)
1+2) 60 Pull Ups
WOD L2: Remus: For time:
1) 10 Kettlebell Swings (24/16)
2) 10 Kettlebell Swings (24/16)
1) 20 Burpees
2) 10 Kettlebell Swings (24/16)
1) 20 Burpees
2) 30 Walking Lunge Steps
1) 10 Kettlebell Swings (24/16)
2) 20 Burpees
1) 30 Walking Lunge Steps
2) 40 Double Unders
1) 10 Kettlebell Swings (24/16)
2) 20 Burpees
1) 30 Walking Lunge Steps
2) 40 Double Unders
1) 50 Wall Balls (20/14)
2) 10 Kettlebell Swings (24/16)
1) 20 Burpees
2) 30 Walking Lunge Steps
1) 40 Double Unders
2) 50 Wall Balls (20/14)
1+2) 60 Pull Ups
==
Remus…
One of the mythological founders of Rome will play host to your workout today. You may have noticed that there are numbers assigned to each exercise. First of all, congratulate yourself on being observant. Second, come to the realization of what those numbers mean. Things are pretty smooth at the beginning of the workout, but like in life, the work piles up quick. Your partner cannot start the next portion of the workout until you have finished yours and vice-versa. Today should be a good workout and I hope you don’t think it’s too much…
Because you are going to hate his brother Romulus,
CG
==
GS: 12 min AMRAP of:
5 Deadhang Pull Ups
10 Max Height Squat Jumps (individual efforts…to go as high as possible)
Partner Wheel Barrel: 2 lengths (one forwards one backwards)
or
Bear Crawl 2 lengths (one forwards one backwards)
WOD L1: 10 min AMRAP of:
100 Wall Balls (14/10)
400M Run
Pull Up AMRAP
WOD L2: 10 min AMRAP of:
120 Wall Balls (20/14)
400M Run
Muscle Up AMRAP
==
Just in case…
You may have forgotten how sneaky the Opens workouts can turn out to be. If that is the case, today’s workout will 400M Run your memory. A few Wall Balls may tire your legs, a body part that will prove necessary for running. Once you make your way back up/down the stairs, and your workout can finally begins, Ups of the pull or muscle variety will prove just a tad difficult without your leg being in agreement with what is taking place. I don’t mean to ruin ruin all of the surprises, but sometimes I cannot help myself.
Enjoy,
CG
==
GS: 12 min AMRAP of:
30 second Hollow Hold
30 second max Push Ups
30 second Superman Hold
WOD: For time:
2000M Row
Rest 3 minutes
L1: 200 Flutter Kicks (add time as comment)
L2: 40 Toes to Bar for time (add as comment)
16 minute time limit
==
>—<…
That’s you jumping with joy because of how pumped you are to do a 2000M Row for time. If you have never become a shell of your former self due to this long sprint, you are certainly in for a treat. We could go into pacing methods for the row (500-1000-500 is the way to go), but I promise that it will feel amazing no matter how you do it. Please note that both the Row and the post WOD activities have to be done inside the 16 minute time limit. This may feel like a lot of time, but the post WOD will take forever once you can no longer move.
Much longer,
CG
==
GS L1: 12 min AMRAP of:
4 Deadhang Pull Ups
30 Second one hand Plank Hold (legs open) (30 second on each hand)
30 Second Hanging Knee Raise
GS L2: 12 min AMRAP of:
10 Chest to Bar Kipping Pull Ups
30 Second one hand Plank Hold (legs closed) (30 second on each hand)
6 Toes to Target
WOD L1: 3 rounds for time of:
400M Run
21 Kettlebell Swings (20/12)
12 Pull Ups
WOD L2: Helen: 3 rounds for time of:
400M Run
21 Kettlebell Swings (24/16)
12 Pull Ups
==
This just in…
You are, as of right now, in the middle of reading a bunch of words. Advice like “go unbroken on all three rounds” may be included amongst these words, but unless you read it all, there is no way to know for sure. If you feel uncertain about these words or about sixty-three Kettlebell Swings, do not be alarmed. If you keep reading / swinging you will eventually reach the end. Keep the same steady pace as you pass each word and be sure that your running follows suit. If you get stuck amongst these morphemes in the way you get may get sutck in Pull Ups, take a deep breath, shake your hands off, and try again. And now that you are at the end…congratulations, you can read!
Now let’s see you make that time cut,
CG
==
GS L1: 12 min AMRAP of:
30 Second Hollow Hold
10 Pistols
10 Muscle Up transtitions
GS L2: 12 min AMRAP of:
30 Second Hollow Rock
10 Pistols
3 Muscle Ups
WOD L1: 3 rounds of: 3 min AMRAP of:
20 Power Cleans (95/65)
15 Pull Ups
Push Press AMRAP (95/65)
1 minute rest between rounds. Push Press = score
WOD L2: 3 rounds of: 3 min AMRAP of:
10 Power Cleans (155/105)
15 Chest to Bar Pull Ups
Push Jerk AMRAP (155/105)
1 minute rest between rounds. Push Jerk = score
==
You hated it…
We did something like this a while ago and I can’t quite remember how it ended up going. Surely, this workout will go over magnificently since the workouts consistently prove to be peachy. Justly, there is very little need to concern oneself with the fact that your hands/claws/grip devices will be relatively useless by the last round. Reasonably and uniformly, we can all agree that the body will not be in terrible shape by the time you have to press that barbell up. Lastly and most importantly, the workout is very short and we know those are always easy.
Just like a punch in the face is easy,
CG
==
