WOD: 9-5-13

GS: 10 min AMRAP of:

30 second Tripod or Crow Hold
30 second Pistols one leg
30 seconds of Pistols other leg
30 second L-sit Hold (do from racks at box 2…scale by tucking in)

1: For max reps:

4 minute AMRAP of:

6 Hang Power Clean (95/65)
7 Burpees

Rest 1 minute

4 minute AMRAP of:

12 Wall Balls
9 Pull Ups

Rest 1 minute

4 minute AMRAP of:

15 Deadlifts (95/65)
20 Air Squats

2: For completion:

5 rounds of:

6 Hang Power Snatch (95/65)
7 Burpees

5 min cap


42 Wall Balls (20/14)
21 Pull Ups
30 Wall Balls (20/14)
15 Pull Ups

5 min cap

2 rounds of:

25 Deadlift (95/65)
20 Toes to Bar

5 min cap


Yesterday was the first day we tried these workouts and they were nothing short of amazingly difficult.  I hope you guys enjoy them because we will not be letting our foot of the gas any time soon.  By the time the Opens show up, everyone of you is going to be a power house.

Read this entire thing!  The blue prints until the Opens (either February or March)…

  • We are going to be on an 8-week strength program that will rotate like this:
    • Twice a week we will test max efforts (Mondays and Wednesdays)
    • Once a week we will have speed work in the lifts we have tested (Fridays)
    • Every 7 weeks, we will have  a week off from weightlifting and we will test benchmarks.  All of the big ones.
      • End of October = SPOOKY
  • We will continue to have Gymnastics Strength (surprise!!!) on Tuesdays and Thursdays
  • The weekend workouts will still kick ass (Saturday and Sunday…just in case you were confused)

Based on your membership styles, the following are the recommendations to maximize your time at the gym:

  • If you are coming 2x/week:
    • Looking for more strength:  Monday and Friday
    • Looking for more endurance:  Tuesday and Thursday
    • A little bit of both:  Monday and Thursday
  • If you are coming 3x/week:
    • Looking for more strength:  Monday / Wednesday / Friday
    • Looking for more endurance:  Monday / Tuesday / Thursday
    • Best of both worlds:  Monday / Tuesday / Friday
  • If you are an unlimited member:
    • Your schedule should be:  M-T-W-Rest Day-F.
    • Tuesday and Thursday will be very similar and you may want to rotate them based on the GS
    • I know all of you are coming 5x/week anyway and that will work just fine as well
  • If you are doing Justin’s Strength classes:
    • Come on Tuesday or Thursday and Friday based on your membership

Please note that this is a very full schedule and because we are working Barbell Strength and Speed work on M-W-F, the workouts will have to be shorter (an hour is only so long).  Keep in mind that proper mobility, sleep, and diet will be paramount to succeeding.

If you have any questions about the programming please e-mail me at gino@reebokcrossfitbackbay.com.  I am pumped to have you guys get into some serious weightlifting.  You guys have been eternally patient and have gathered a boatload of skills and strength that will ensure that you keep PRing all the way until next year!

This will be the same post all week to make sure everyone gets it.  But I do have a surprise from Eugene Mann that will keep you guys plenty busy outside of the gym.

Enjoy the week,



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