Rest Day - September 30, 2012 - Sunday

Rest Day

Enjoy the day off. Come out and cheer on our Reebok CrossFit Back Bay competitors at the Eye of the Storm event at CrossFit Providence. Those competing did very well yesterday and the competition will conclude today with some awesome WODs.

WOD - September 29, 2012 - Saturday

Workout of the Day

Strength: 6x3 Snatch pull AHAP alternating with Front Squat 3@63%, 3@73%, 3@83%, 3@93%, 3@93%, 3@93%, 3@93%

Work Capacity 1: 5 Rounds for time of:
* 5 KB Snatches right arm (53#/35#)
* 10 KB Swings (53#/35#)
* 5 KB Snatches left arm (53#/35#)
* 10 T2B

Work Capacity 2: For total time:
* Max set of UNBROKEN wall balls (20#/14#); subtract this number from 100 reps and compete the remaining reps with box jumps (24"/20")

Additional: 3 Rounds of:
* Row 300m
* Rest 1 minute between efforts

Post results to comments.

WOD - September 28, 2012 - Friday

Workout of the Day

Strength: Hi-bar back squat; 5@57%, 5@67%, 5@77%, 5@87%, 5@87%, 5@87%, 5@87%

Work Capacity 1: "Power Elizabeth" 21-15-9 reps for time of:

* Power clean (135#/95#)

* Ring dips

Work Capacity 2: "Isabel" for time:

* 30 Snatches (135#/95#)

Additional: 3x8 Weighted glute-ham raise AHAP

Post results to comments.

WOD - September 27, 2012 - Thursday

Workout of the Day

Strength: Snatch balance; 5x3 (challenging but not maximal, focus on speed)

Work Capacity 1: For time:
* 30 KB snatches (15 left arm first, then 15 right arm -- 53#/35#)
* 10 Rope climbs (15')
* 30 Burpee lateral jumps (clear 20" box for men, jump over 2x45# bumper plates standing upright for women)
* 10 Push press (185#/120#)

Work Capacity 2: For time:
* Row 1,000m

Additional: 5x5 Barbell Turkish get-ups AHAP (5 reps each arm, alternating every rep)

Post results to comments.

Rest Day - September 26, 2012 - Wednesday

REST DAY

Do plenty of soft tissue work with a foam roller, lacrosse ball, or barbell. If you can get a massage, do it. The new cycle is being prepped and it's going to get spicy. Back at it tomorrow.

WOD - September 25, 2012 - Tuesday

Workout of the Day

Barbell Work: 6x3 Halting snatch grip deadlift to hip AHAP (focus on retracting shoulder blades and maintaining consistent back angle throughout the pull; halting means pausing for a 2 count at the top of the deadlift with the bar being swept into the hip) -- rest exactly 60s between each

Strength: Push press 3x8, challenging but not maximal, rest 45s between each set

Work Capacity: (Courtesy of CrossFit Invictus) AMRAP 6 minutes of:

* 3 Snatches (135#/95#)

* 6 Bar-facing burpees

* 9 C2B pull-ups

Rest 4 minutes, then

AMRAP 6 minutes of:

* 3 Snatches (115#/80#)

* 6 Bar-facing burpees

* 9 C2B pull-ups

Rest 4 minutes, then

AMRAP 6 minutes of:

* 3 Snatches (95#/65#)

* 6 Bar-facing burpees

* 9 C2B pull-ups

NOTE: Set the bar up so that weight needs only to be stripped between AMRAPs

Additional: For time:

40-20-10 Cal row, pistols (alternating legs)

Post results to comments.

WOD - September 24. 2012 - Monday

Workout of the Day

Strength: Hi-bar back squat; 3@63%, 3@73%, 3@83%, 3@93%, 3@93%, 3@93%, 3@93%

Work Capacity 1: AMRAP 12 minutes of:
* 10 Weighted step-ups (135#/95# barbell on back, 24"/20" box)
* 10 Weighted lunge steps (135#/95# barbell on back, 5 ea leg alternating)
* 10 Push jerks (135#/95#)

Work Capacity 2: 3 rounds of:
* Max unbroken reps of HSPU
* Rest 30 seconds
* Perform same number of T2B
* Rest 30 seconds

Additional: 3x8 weighted glute-ham raise AHAP

Post results to comments.