WOD - June 1, 2012 - Friday

Workout of the Day

Warm-Up: 21-15-9 reps of:
* Unbroken Wall balls (20#/14#)
* 2x Double-unders (i.e. 42-30-18)

Strength: 5-3-2-1-1 Back squat, working to 1RM

Work Capacity: "DT" 5 Rounds for time of:
* 12x Deadlifts (155#/105#)
* 9x Hang power cleans (155#/105#)
* 6x Push jerks (155#/105#)

Extra Credit: For time:
* Run 400m
* Row 400m
* Run 200m
* Row 200m
* Run 400m
* Row 400m

Post results to comments.

WOD - May 31, 2012 - Thursday

Workout of the Day

Warm-up: Using a light kettlebell perform 25x Goblet squats, 25x KB swings, and 24x clean and jerks (12 on each arm)

Strength: 5x1 Deadlift, working to 1RM

Work Capacity: "Strict Press Fran" 21-15-9 reps of:

* Strict Press (95#/65#)

* Pull-ups (kipping allowed)

Extra Credit: EMOTM 10 of:

* 10x Push-ups

Post results to comments.

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WOD - May 30, 2012 - Wednesday

Workout of the Day

Warm-up: Row 500m, 40 air squats

Strength: Strict press 2x5, 3x3 AHAP

Work Capacity: "Christine" 3 rounds for time of:

* 500m row

* 12x Deadlifts at bodyweight

* 21x Box jumps (24"/20")

Extra Credit: EMOTM 10 of:

* 10x T2B

Post results to comments.

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Rest Day - May 29, 2012 - Tuesday

Rest Day

Additional rest day in preparation for new programming and because of Regionals this past weekend. We will be going Wed-Sat this week.

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Rest Day - May 28, 2012 - Monday

Rest Day

Enjoy the day off and hopefully you all PR'd on the regional WODs. The Northeast Regional was awesome this year and some well-deserving athletes and teams will be heading to the Games.

Happy Memorial Day, and never forget the sacrifices of our men and women in the service!

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WOD - May 27, 2012 - Sunday

Workout of the Day

Regionals Day 3

Warm-up: Extended mobility

Work Capacity 1: Snatch Ladder (155-295#/105-185#)

* 20x Double under buy-in at each station

* 50 seconds to perform double-unders and as many snatches as necessary to complete a rep at that weight

Weight increases by 10# at each station

If you fail a rep, you can continue attempting it or perform additional double unders to add to your score (consult Games site for details)

Record = 295# (cleared ladder) by Aja Barto

Work Capacity 2: For time:

Three rounds of,

* 7x Deadlifts (345#/225#)

* 7x Muscle-ups

Then three rounds of,

* 21x Wall balls (20#/14#)

* 21x T2B

100m Farmer's walk (2x100#/70# DB's)

* 28x Burpee box jumps (24"/20")

100m Farmer's walk

* 3x Muscle-ups

Record time = 12:22 by Rich Froning

Post results to comments.

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WOD - May 26, 2012 - Saturday

Workout of the Day

Regionals Day 2

Warm-up: Extended mobility

Work Capacity 1: 4 Rounds of:

* 10x DB Snatches (100#/70# -- alternating arms)

* Carry DB forward and sprint (watch regionals video for standards or simply sub 100m sprint)

Record time = 3:18 by Neal Maddox

Work Capacity 2: For time:

* 50x Back squats (135#/95#)

* 40x Pullups

* 30x Shoulder to overhead (135#/95#)

* 50x Front squats (85#/65#)

* 40x Pullups

* 30x Shoulder to overhead (85#/65#)

* 50x OH squats (65#/45#)

* 40x Pullups

* 30x Shoulder to overhead (65#/45#)

Record time = 15:29 by Rich Froning

Post results to comments and keep cheering on Team Reebok CrossFit Back Bay.

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WOD - May 25, 2012 - Friday

Workout of the Day

Regionals Day 1

Warm-up: Extended mobility

Work Capacity 1: "Diane" 21-15-9 reps of:

* Deadlifts (225#/155#)

* HSPU

Record time = 1:35 RX by Dan Bailey

Work Capacity 2: For time:

* Row 2,000m

* 50x Pistols

* 30x Hang cleans (225#/135#)

Record time = 11:24 by Jason Khalipa

Post results to comments.

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Rest Day - May 24, 2012 - Thursday

Rest Day

For those competing in Regionals tomorrow, good luck. For everyone else, you will be redoing the Regionals WODs to see your progress. Enjoy the day off and get ready for the tough weekend ahead.

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Active Recovery - May 23, 2012 - Wednesday

Active Recovery Day

Have to post this from my phone due to limited internet, so I apologize in advanced for formatting errors

Warm-up: Row 500m for time

Work Capacity: AMRAP 12 minutes of:

* 1x KB Swing (53#/35#)

* 1x Burpee

* 2x KB Swings

* 2x Burpees

Continue to increase reps by 1 each until the 12 minutes are complete. Score is round completed plus additional reps.

Extra Credit: 50x hollow rocks, 50x GHD hip extensions, 50x leg levers

Post results to comments.

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WOD - May 22, 2012 - Tuesday

Workout of the Day

Warm-Up: 3 Rounds of pistol hold (30s each leg, 30s rest between rounds)

Strength: Snatch Ladder -- perform one rep at a light weight and perform one rep EMOTM in increasing increments of 10# until failure

Work Capacity: For time:
* 600m run
* 600m row
* 400m run
* 400m row
* 200m run
* 200m row

Extra Credit: Extended mobility

Post results to comments.

WOD - May 21, 2012 - Monday

Workout of the Day

Warm-Up: 5 Rounds of:
* 5x one-arm KB swing to face (35#/20#)
* 5x one-arm KB C&J
* 5x one-arm KB snatch
* 5x one-arm KB swing to face -- go through with one arm first then switch arms

Strength: 3x3 hang clean (225#/135#)

Work Capacity: 5 Rounds of:
* Row 200m
* 10x DB Hang clean (70#/50#)
* Rest 1 minute

Extra Credit: DB Snatch practice @ 100#/70#

Post results to comments.

Rest Day - May 20, 2012 - Sunday

Rest Day

Enjoy the day off and good luck to all the competitors prepping for the Northeast Regional competition Memorial Day Weekend.

WOD - May 19, 2012 - Saturday

Workout of the Day

Warm-Up: 3x Burgener warm-up (Clean and jerk) @ 45#

Strength: 5x2 Clean and Jerk (70, 70, 75, 75, 80%), 5x2 Snatch (70, 70, 75, 75, 80%)

Work Capacity: AMRAP 10 minutes:
* 6x DB snatch (70#/100# -- alternating arms)
* 12x Burpees

Extra Credit: 5x400m row, 2 minute rest between efforts

Post results to comments.

WOD - May 18, 2012 - Friday

Workout of the Day

Warm-Up: 3x Burgener warm-up (snatch) @ 45#

Strength: 5 rounds of:
* 1x snatch balance
* 1x hang squat snatch
Both @ 80% 1RM snatch (bump up to 85% if you are stable in the catch)

Work Capacity: EMOTM 10 minutes of:
* 20x Double-unders
* 1x Snatch @ 95% 1RM
If you fail to complete a designated rep at 95%, drop to 90% and repeat that minute -- you MUST complete 10 minutes of work

Extra Credit: 3 Rounds of:
* Max unbroken muscle-ups
* Rest 2 minutes

Post results to comments.

WOD - May 17, 2012 - Thursday

Workout of the Day

Warm-Up: 400m row, 20 muscle cleans (45#), 300m row, 15 muscle cleans, 200m row, 10 muscle cleans (all cleans from hang)

Strength: 3x1 Back Squat @ 1RM or close to

Work Capacity: For time:
* 30x Back Squats (135#/95#)
* 20x Pull-ups
* 10x Shoulder-to-overhead (135#/95#)
* 20x Front Squats
* 20x Pull-ups
* 10x Shoulder-to-overhead
* 10x OH Squats
* 20x Pull-ups
* 10x Shoulder-to-overhead

Extra Credit: For time:
* 30x UNBROKEN Wall-balls (30#/20#)
* 30x UB Wall-balls (20#/14#)
* 30x UB Wall-balls (14#/12#)

Post results to comments.

WOD - May 16, 2012 - Wednesday

Workout of the Day

Warm-Up: 3 Rounds of:
* Pistol hold (30s each leg)

Strength: 5-3-2-1-1 Deadlift at 70, 75, 85, 90, 95% 1RM

Work Capacity: For time:
* Row 1,000m
* 50x Pistols
* Row 1,000m

Extra Credit: Max effort intervals:
* Max burpee box jumps in 2 minutes (24"/20")
* Rest 1 minute
* Max burpee box jumps in 1 minute
* Rest 30s
* Max burpee box jumps in 30s

Post results to comments.

WOD - May 15, 2012 - Tuesday

Workout of the Day

Warm-Up: 3x Burgener warm-up (snatch) @ 115#/75#

Strength: Work to 1RM Snatch, then 5x1 @ 95% 1RM

Work Capacity: Max effort intervals:
* 2 minutes max hang power cleans (205#/125#)
* Rest 2 minutes
* 2 minutes max wall balls (20#/14#)
* Rest 2 minutes
* 2 minutes max box jumps (24"/20")
* Rest 2 minutes
* 2 minutes max muscle-ups

Extra Credit: EMOTM 10 minutes:
* 14x pistols

Post results to comments.

WOD - May 14, 2012 - Monday

Workout of the Day

Warm-Up: 5 cycles with empty barbell of:
* 5x push jerk
* 5x snatch balance
* 10x OH squat
* 10x back squat

Strength: 5x5 hang cleans AHAP (focus on maintaining constant hook grip through all reps)

Work Capacity: 3 Rounds for time of:
* 15x kipping HSPU
* 10x DB snatches (100#/70# -- alternating arms)
* 5x muscle-ups

Extra Credit: For time:
* 30x Turkish get-ups (100#/70# DB -- alternating arms)

Post results to comments.

Rest Day - May 13, 2012 - Sunday

Rest Day

Good work on the Regionals events this past week, enjoy the day off and do plenty of mobility. We will be de-loading next week in preparation for the Regional competition May 25-27.

WOD - May 12, 2012 - Saturday

Workout of the Day

Regionals Day 3

Warm-Up: Extended Mobility

Work Capacity 1: Snatch Ladder -- 50 seconds at each station to complete 20 double-unders and 1 snatch (snatch weights are 155,165,175,185,195,205,215,225,235,245,255,265,275,285,295)
Get as far in the ladder as you can. If you fail a rep, you can either continue attempting the weight or complete additional double-unders. Your score is your maximum weight reached + additional double-unders completed.

Work Capacity 2: For time:
3 rounds of:
* 7x Deadlifts (345#/225#)
* 7x Muscle-ups
then 3 rounds of:
* 21x Wall balls (20#/14#)
* 21x T2B
then 100 foot Farmer carry (2x100#/70# DB)
then 28x Burpee box jumps (24"/20")
then 100 foot Farmer carry
then 3 muscle-ups
NOTE: 17 minute CAP on this WOD

Post results to comments.

WOD - May 11, 2012 - Friday

Workout of the Day

Regionals Day 2

Warm-Up: Extended Mobility

Work Capacity 1: 4 Rounds for time of:
* 10x DB Snatch (100#/70# -- alternating arms)
* Sprint 100m

Work Capacity 2: For time:
* 50x Back squats (135#/95#)
* 40x Pull-ups
* 30x Shoulder-to-overhead (135#/95#)
* 50x Front squats (85#/65#)
* 40x Pull-ups
* 30x Shoulder-to-overhead (85#/65#)
* 50x Overhead squats (65#/45#)
* 40x Pull-ups
* 30x Shoulder-to-overhead (65#/45#)
NOTE: 22 minute CAP for this WOD

Post results to comments.

WOD - May 10, 2012 - Thursday

Workout of the Day

Regionals Day 1

Warm-Up: Extended Mobility

Work Capacity 1: "Diane" 21-15-9 reps for time of:
* Deadlift (225#/155#)
* HSPU

Work Capacity 2: For time complete:
* Row 2,000m
* 50x Pistols
* 30x Hang Cleans (225#/135#)
NOTE: 17 minute CAP on this WOD

Post results to comments.

Rest Day - May 9, 2012 - Wednesday

Rest Day

Rest day. Mini Regionals event coming up for the rest of this week for any competitors who need to run through the WODs one last time. The next three days will test many of you, but I urge you to do all of the WODs and take Sunday to recover. De-loading will begin next week.

WOD - May 8, 2012 - Tuesday

Workout of the Day

Warm-Up: 3x Burgener warm-up (snatch) @ 95#/65#

Strength: 5x1 Snatch (full squat) @ 95%

Work Capacity 1: 5 Rounds of:
* 12x Back Squats (bodyweight)
* 9x Front Squats (bodyweight)
* 6x OH Squats (bodyweight)
* Rest 2 minutes between rounds

Work Capacity 2: "Jackie" for time:
* 1000m row
* 50x Thrusters (45#)
* 30x Pull-ups

Extra Credit: EMOTM 10 minutes:
* 8x Pistols (alternating legs -- 4 each)
* 8x T2B

Post results to comments.

WOD - May 7, 2012 - Monday

Workout of the Day

Warm-Up: Run 800m (sprint first 100m, jog second 100m, etc)

Strength: Max reps unbroken Hang Power Cleans (225#/135#), Rest 1 minute, Max reps UB HPC (205#/125#), Rest 1 minute, Max reps UB HPC (185#/115#), Rest 1 minute, Max reps UB HPC (165#/105#)

Work Capacity 1: For time:
* 10x Muscle-ups
* 40x Wall balls (20#/14#)
* 30x Box jumps (24"/20")
* 10x Muscle-ups

Work Capacity 2: 5 rounds of:
* Accumulate 1 minute Deadlift hold (225#/135#)
* Accumulate 1 minute Chin-over-bar hold
* 100m farmers' carry (2x 100#/70# DB's)

Extra Credit: 10 Rounds on each arm:
* 1x Turkish get-up to standing (100#/70#)
* 1x DB Snatch (100#/70#)
Alternate arms each rep, one complete round is one sequence on right arm and one sequence on left arm.

Post results to comments.

Rest Day - May 6, 2012 - Sunday

Rest Day

Good work this week. Enjoy the day off and do plenty of mobility. Next week will be tough and will be the last heavy volume week before we begin to taper down for Regionals.

WOD - May 5, 2012 - Saturday

Workout of the Day

Warm-Up: 3x Burgener warm-up (snatch) @ 115#/75#

Strength: 5x1 Snatch Balance AHAP -- only complete reps count

Work Capacity 1: AMRAP 10 minutes of:
* 20x Double-unders
* 5x Power Snatches (165#)

Work Capacity 2: 3 Rounds for time of:
* 7x Deadlifts (345#)
* 14x HSPU

Extra Credit: Row 1,000m; rest 2 minutes; row 1,000m

Post results to comments.

WOD - May 4, 2012 - Friday

Workout of the Day

Warm-Up: 1,000m row, 25 pistols

Strength: 5x4 Clean Pulls AHAP

Work Capacity 1: For time:
* 30x Hang Power Cleans (225#/135#)

Work Capacity 2: For time:
* 50x Bodyweight Back Squats
Penalty of 4 pull-ups every minute on the minute until squats are completed.

Extra Credit: With 45# bar:
* 50x Snatch Balance

Post results to comments.

WOD - May 3, 2012 - Thursday

Workout of the Day

Warm-Up: 50 Unbroken Wall balls (20#/14#)

Strength: 5x1 Hang Squat Snatch @ 85% (pause in catch for 2-3 seconds)

Work Capacity: "Isabel" w/ squat snatches for time:
* 30x Snatches (full squat) -- 135#/95#

Work Capacity 2: For time:
* 1,000m row
* 10x Muscle-ups

Extra Credit: For time:
* 50x Shoulder-to-overhead (65#/45#)

Post results to comments.

WOD - May 2, 2012 - Wednesday

Workout of the Day

NOTE: Take an Active Recovery day if needed today. If you feel good and want to work out then hit this WOD. Competitors, you don't have a choice.


Warm-Up: Max burpees in 2 minutes

Work Capacity: "Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of:
* Unbroken double-unders

Extra Credit: AMRAP 5 minutes of:
* Turkish get-ups (100# DB, alternating arms)

Post results to comments.

WOD - May 1, 2012 - Tuesday

Workout of the Day

Warm-Up: 3 Rounds of barbell complex (115#/75#):
* 6x Power Cleans
* 6x Push Jerk
* 6x Snatch-grip High Pull
* 6x Power Snatch

Work Capacity: 5 Rounds of:
* 400m row
* 3x Hang Power Cleans (225#/135#)
* 3x Hang Squat Cleans (225#/135#)
* Rest 2 minutes

Work Capacity 2: 5 Rounds for time of:
* 14x Pistols
* 7x HSPU

Extra Credit: 3 Rounds of:
* Pistol hold 1 minute (30s each leg)
* Rest 30s

Post results to comments.