WOD: 4-9-13

Good work Asher!!!!!!

Strength:  Four sets of:

Front Squat x 8-10 reps @ 30X1 (aim is to be as explosive as possible while maintaining proper form)

Rest 60 seconds

Plank x 60 seconds each side

Rest 60 seconds

WOD L1: EMOTM for 10 minutes:

6 Over the Box Jumps (24/20)
8 Kettlebell Swings (20/12)

WOD L2: EMOTM for 10 minutes:

8 Over the Box Jumps (30/24)
8 Kettlebell Swings (32/24)

==

Today is a special day…

Reebok CrossFit Back Bay will be holding classes on the half hour at selected times during the day starting today.  This is a program that is being put together to ensure that you and everyone else has no problems making it into classes.  Efficiency and fluidity will be a must at these times, so everyone needs to make sure they are on point with a couple of things…

==Make sure you are coming to the right class!  There is a big difference between the 6:30 and the 7:00 AM class…
==Know what you are doing!  If you are not sure please ASK!
==Be mindful that the person exercising or lifting has the right of way, so be careful
==Be ready.  If it takes you 45 minutes to do your all-important toes and ankles warm up, then come in early
==Pay attention.  Some of you guys are total studs, but you shouldn’t ever stop learning no matter how stud-like you may be

Still holding, 

CG

 

Share this post

Share on facebook
Share on google
Share on twitter
Share on linkedin
Share on pinterest
Share on print
Share on email

Search

Recent Blog

Scroll to Top