WOD: 1-11-13

Strength:  Pause Back Squats


2 second pause at the bottom of each rep and explode up.

15 minutes to complete

WOD L1:  For time:

31 Burpees
31 Hang Power Cleans (95/65)
62 Sit Ups
31 Hang Power Snatch (65/45)
31 Wall Balls (20/14)

18 minute time limit

WOD L2:  Reebok CrossFit Back Bay:  For time:

31 Burpees
31 Hang Power Cleans (145/95)
31 Toes to Bar
31 Power Snatch (95/65)
31 Wall Balls (30/20)

If you do not have an 30 lb medicine ball, use a 20 lb ball with a 20 lb vest.

18 minute time limit



An entire year has passed since Reebok CrossFit Back Bay opened its doors.  Hundreds of workouts have happened.  Hundreds of people have come to do them.  Thousands of squats, presses, cleans, and snatches have taken place.  Most importantly is that through every failed rep or new PR, you guys have shown an infinite amount of dedication.  As coaches, we are lucky enough to provide a platform to better yourselves and those around you.  In return, each and every one of you has given us your time, your effort, and your willingness to be better and better those around you.  For that we are incomparably thankful.  Please join me in a verbal toast to you and to another year full of promise and potential…






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