Southie Spotlight….October Members Achievements!

Nov 6th, 2018

Category: CrossFit

Southie Spotlight….October Members Achievements!

KC

Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your October accomplishments! Great job everyone! If you or someone you know had a PR and we missed it, please fill us in!!

Warm-Up
4 Rounds
:20 on/:10 off
Row or Ski
V-Ups
Bike
Perform 4 rounds on row or ski, then move to v-ups, etc. Rest :30 between movements.

Skill
Kettlebell Work
2x 10 each Side
Bent Over Rows
Weighted Step-ups
Windmills

WOD
80/65 Calorie Row or Ski
70 Sit-ups
60 Kettlebell Swings (1.5,1)
50 Box Jumps
40/30 Calorie Bike
30 Toes to Bar
20 Pistols

Level 2- (1,0.75),
Level 1- (0.75,0.5), 70-60-50-40-30-20-10
ADV – 10 muscle ups to finish the chipper

Extra Work
5-5-3-3-1-1
Weighted Pull Up
Weighted Dip

DISCUSSION 8 Comments

  1. Trevor 11/08/2018 at 3:48 pm

    Preclass: 7×3 Push Press at 155

    WOD: 19:00 Rx

    No air runner sub nonsense.

  2. Joel Carpenter 11/07/2018 at 1:37 pm

    23:45 (ski erg 65 cals and 30 cals, 1.5 pood Russians, assistols)

  3. Jill 11/07/2018 at 4:17 am

    Wod- 17:33 sub Air Runner for bike
    Needed to clarify since for some reason Barrow mentioned I subbed pistols. Maybe he said that because I was done with my pistols before he started his so he didn’t see me do them ☺️

  4. Jason Barrow 11/07/2018 at 2:04 am

    WOD: 18:22 Rx

    A couple notes for any white-board gazers that notice Jill finished before me:
    – I was on a broken bike for what must have been 20 calories worth of time. Kuch can cosign the defective bike and the hardship I suffered.
    – Jill subbed in AIR RUNNER instead of PISTOLS because she doesn’t like doing pistols. Guess what Jill, I don’t like doing ANY of this stuff but you didn’t see me on the air runner tonight.

    The trash talk tag team of Sean G and new kid Alex was too much. Alex’s picture hasn’t even been retired from the white door photo wall, and Gildea was doing KB deadlifts, yet nonstop smack from them both.

    Screw O’Connor.
    Nice watch Haley.

  5. Brian Campbell 11/06/2018 at 10:45 pm

    17:59 Adv

  6. Chad Kucera 11/06/2018 at 7:59 pm

    WOD: 25:48 Rx/30:10 w/5 MUPs – Goose made me 🙁

  7. Crowley 11/06/2018 at 6:52 pm

    20:14 rx

  8. Sean Flannery 11/06/2018 at 1:56 pm

    WOD: 23:27 Adv
    Extra: .75-2 pood