CrossFitWOD

Work Those Stems

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Joelle – Pushing Limits

Warm Up
EMOM 6
Odd- Run 100m
Even- PVC Warm Up
1. Pass Throughs
2. Sots Press
3. Overhead Squat

Mobility
Quad Mash

Strength
Back Squat
5-5-5-5 @ 80%

WOD
2 Rounds
600m Run
20 Overhead Squats (115,75)

Level 2- (95,55)
Level 1- (75,35), 400m run, 15 overhead squats
ADV – (135/95)

Extra Work
36 Pull-ups
100ft Sled Push
18 Chest-to-Bar
100ft Sled Push
9 Bar Muscle-ups
100ft Sled Push

Monday Conditioning & Bootcamp
Partner WOD
Part 1
In 10 Minutes
Partner A runs while partner B is accumulating as many calories as possible. Then Switch. Score = total calories
Partner A- 400m Run
Partner B- Max Effort Calories on the Bike
Rest 2 Minutes

Part 2
In 10 Minutes
250m Row
Rest 1:1
Rest 2 Minutes

Part 3
In 10 Minutes
Partner A runs while partner B is accumulating as many calories as possible. Then Switch. Score = total calories
Partner A- 200m Run
Partner B- Max Effort Calories on the Bike

L4

L3

L2

L1

Part 1  >120 cals   >100 Cals   >80 Cals     >60 Cals/300m Run
Part 2  <0:50s splits   <1:05 Splits   <1:15 Splits    <1:25 Splits
Part 3  >100 Cals   >80 Cals   >65 Cals   >50 Cals/100m Run



Bottoms Up Sunday Funday

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Tony

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
90 Seconds- Max Burpee Pull Ups
Then, 2 Rounds
50′ Bottoms Up Kettlebell Walk (R)
10 Single Arm Press per side
50′ Bottoms Up Kettlebell Walk (L)
5 Windmills per side

Strength
8-6-4-2
Strict Press
Strict Pull-up

WOD
10-8-6-4-2
Burpee Pull-ups
50 ft goblet Lunge (2,1.5)*

Level 2- (1.5,1)
Level 1- (1,0.75)

*Perform the lunges after each round for a total of 5 rounds.

CFS Endurance Sunday – Southie Orange 10AM

Sprint Ladder
4 x 200m Sprint

Partner Relay Run
4 Loops Per Team (Partners Alt. Loops)

Endurance EMOM WOD
21-15-9
Row Cals
Box Jumps
KB Swings
*EMOM 100m Sprint

AT HOME WOD
21-18-15-12-9-6-3
Air Squats
Plank Ups
Bicycle Crunches




New Addition Babysitting & Karaoke Night TONIGHT

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Greg -about to lock out a Bar MUP

Southie Sing-A-Long
It’s finally here…..our first social event of the spring! Join us for a night of karaoke fun to celebrate the close of the open and hang out with your Southie peeps!
Date/Time: Saturday 4/21 8PM-??
Location: Wild Rover, 63 Chatham Street, Boston
Details: No Cover, No Line, Free Food and a separate room to hang out with your southie crew
*You do not have to sing but it’s of course encouraged! Don’t worry if you don’t know anyone going, by the end of the night you will!

We have a new addition to Saturday Babysitting who we would love you to meet! She will be helping Cass this Saturday and will be be on her own while cass is out next week! Here are some words from Joelle.

Hi everyone! My name is Joelle Moriconi, and I’ve been a member at CFS since December 2017, due to some peer pressure from my brother Dennis and Coach Haley. The Southie community has been so helpful and welcoming and I’ve loved every second of it!

I graduated from the Wakefield Vocational High School with my license in Early Education and Care to teach infants, toddlers and preschoolers.

After high school, I was fortunate enough to land a teaching position at an early learning center teaching pre-schoolers, and I have been working there ever since.

While working at the learning center, I also went to school full-time and earned my Bachelors Degree from UMASS Boston in Early Education and Care in Inclusive Settings (EECIS.) I absolutely love working with kids, and my dream is to go back to school for my Master’s degree and continue working with young children and their families.

Warm-up
EMOM 8
Odd – Run 100m
Even – :45 Wall Sit

Mobility
Full Body Roll

WOD
5 Rounds
400m Sprint
5 Power Cleans (155,105)
5 Front Squats
5 Jerks

Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,55)
ADV – (185,125)

Extra Work
Pick a Master’s qualifier WOD




Hero WOD: “Dork”

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Sacco – Murph Weighted Push Ups


In memory of our Boston Fire Fighters Michael “DORK” Kennedy and life of LT. Edward Walsh, who heroically lost their lives in the line of duty, just over a year ago on March 26, 2014. DORK was a coach at CrossFit Together and this workout was put together in his honor.

Miguel will be here on Saturday from 9-12:30 for your chiropractic needs. Click here for rates and to schedule an appt!

Warm-up
Grab a partner & barbell
Partner A: Row 15/12 cals
Partner B: Good mornings
Partner A: Row 15/12 cals
Partner B: Single Leg RDLs (switch every 5 reps)
Partner A: Row 15/12 cals
Partner B: Barbell bent over rows

Skill
Rope Climb
*please remember to protect your leg by wearing long socks, pants, or tape.

Strength
Push-press
2-2-2-2-2

WOD
“Dork”
AMRAP 20.14
33 Calories
15 Deadlifts 225/155
4 Rope Climbs

Level 2 – 185,115, 2 Rope climbs
Level 1 – 135, 95, 5 Pull to stands

Dork Results from 4/7/17
Dork Results from 4/7/16
Dork Results from 3/31/15

Extra Work
30-20-10 reps for time of:
30-inch box jumps
GHD sit-ups




BRING A FRIEND DAY WOD & Karaoke Night This Saturday!!

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#TBT – 2013 Scavenger Hunt

Bring a Friend Day: TODAY during all classes!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends!

Bring a Friend Day Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Southie Sing-A-Long
It’s finally here…..our first social event of the spring! Join us for a night of karaoke fun to celebrate the close of the open and hang out with your southie peeps!
Date/Time: Saturday 4/21 8PM-??
Location: Wild Rover, 63 Chatham Street, Boston
Details: No Cover, No Line, Free Food and a separate room to hang out with your southie crew
*You do not have to sing but it’s of course encouraged! Don’t worry if you don’t know anyone going, by the end of the night you will!

ALSO! Miguel will be here on Saturday from 9-12:30 for your chiropractic needs. Click here for rates and to schedule an appt!

Warm-up
Partner Up!
P1- 1 Min Bike
P2- 1 Min Lunges w/ Twist
Switch
P1- 1 Min Burpee Box Jumps
P2- 1 Min Mountain Climbers
Switch
P1- 1 Min Plank Hold
P2- 1 Min Inchworms
Switch

Strength
Front Squat
2-2-2-2-2

Bring a Friend Day WOD
100/80 Calorie Bike
30 Burpee Box Jump/Step-ups
100 Shoulder to Overhead (95,65)
30 Burpee Box Jump/Step-ups
100 Wallballs
30 Burpee Box Jump/Step-ups

Level 2- 80 Reps, 80/60 bike, 75, 45
Level 1- 60 Reps, 60/40 bike, 55,35

Looking for an added challenge? Sub 50/35 dumbbells for the shoulder to overhead!

Thursday Conditioning
2 Rounds
In 5 Minutes Complete:
500m Row
Then AMRAP
Burpees

Rest 90s

In 5 Minutes Complete:
0.8 Mile Bike
Then AMRAP
Double Unders

Rest 90s

In 5 Minutes Complete:
535m Sprint (1loop)
Then AMRAP
Calories on the Ski Erg
Rest 90s




AMRAP THIS, AMRAP THAT

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Cassie – KB Windmill

Bring a Friend Day: TOMORROW (Thursday 4/19) during all classes!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends! Our next Bring a Friend Day will be this Thursday, April 19 during all classes.

Bring a Friend Day Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Warm-up
In 90 Seconds
Run 200m
AMRAP Kettlebell Swings
Rest :30 seconds

In 90 Seconds
100m Sandbag Run
AMRAP Strict Toes to Bar
Rest :30 seconds

In 90 Seconds
100’ Farmers Carry
AMRAP Jump Rope

Butts and Guts
Tabata 1
Glute Bridges
Hold the top of the glute bridge for the 10s “rest”
Use band resistance around the knees

Rest 1 Minute

Tabata 2
Ab-mat sit-ups
Hold a plank during the “rest”

WOD
2 Rounds
In 3 Minutes complete
400m Run
Then AMRAP Kettlbell Swings (2,1.5)

Rest 1 Minute

In 3 Minutes complete
300m Sandbag Run (4,3)
Then AMRAP Toes to Bar

Rest 1 Minute

In 3 Minutes complete
200m Farmers Carry (2,1.5)
Then AMRAP Double Unders

-Sandbags start at the door, kettle bells are kept at your work station.

Level 2 – (1.5,1)
Level 1 – (1,0.75), Single unders, sit-ups

Extra Work
300ft Handstand Walk
*Scale to 200ft, 100ft or 50ft as necessary. no handstand walks? – 50 shoulder taps for time.




21-15-9 Couplet

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Marcus

Bring a Friend Day: THIS THURSDAY (4/19) during all classes!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends! Our next Bring a Friend Day will be this Thursday, April 19 during all classes.

Bring a Friend Day Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Warm-up
Partner Up!
P1- 4 Minute Row for Max Cals
P2- Couch stretch (switch sides at :90 mark) & Squat Therapy
Switch

Strength
Power Snatch
3-3-3-3-3

WOD (15 Minutes)
21-15-9
Row for Cals x2 (42-30-18)
Back Squat (135,95)

Level 2- 115,75
Level 1- 95,55
ADV- 165,115

Extra Work
20 min AMRAP
100ft yoke carry (180/100 on the yoke)
100ft sandbag hug carry (140/90)
100ft kettlebell farmers carry (108&88/62’s)




“Boston Strong”

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Sean

We will be running a reduced schedule tonight for Patriots Day/Marathon Monday with All Levels classes in Southie Green only. If you are around and typically take night classes in Orange come over to green for a good time 🙂

I will never forget the look on the pastor’s face when I passed him a check for $30,000 at the church’s office behind the Ashmont train station. It was about 3 weeks after the Marathon bombings and this was the donation drop-off location for the Richard family who were residents of Dorchester. The Richard family lost their son Martin in the bombing, in addition to the mother and daughter suffering serious injuries. We chose the the Richard family as the beneficiary for our fundraiser because we wanted desperately to help a local family in need at a time when we were boasting “Boston Strong” but were still feeling helpless.

This was probably one of my proudest days as a CrossFitter. Forget about Regionals and competing at the CrossFit Games; this was monumental. After the bombings we put together this “Marathon Monday” workout and a donation page and the CrossFit community rose to the occasion. Local gyms and even gyms across the country took this workout, posted it on their own sites, and asked for donations. What started as a hope to raise a few bucks from members and a handful of other Boston area gyms, turned into a chain reaction resulting in $30,000 fricking dollars in the bank in a week! I was blown away by the compassion of the CrossFit community and the eagerness of other affiliate owners in promoting our WOD and donation page.

Every Marathon Monday our minds will always go back to that awful day with the abundance of heartbreaking photos and that helpless pit in our stomachs. However, the memory of passing that check over and the feeling of being proud and grateful to be involved in such a positive and supportive community will always remain strong in my mind. We are Boston Strong. We are CrossFit Strong. We are CrossFit Southie Strong <3

Warm Up
Partner Up!
Partner 1- Run 200m
Partner 2- Arnold Press (10’s/5’s)
Switch
P1- Run 200m
P2- Reverse Flys
Switch
P1- Run 200m
P2- Front Raise to Lat Raise
Switch

* use small change plates (2.5s, 5s, 10s) for the shoulder activator exercises in the warm up

Skill
Pull-ups
Butterfly pull-ups

WOD (30 minute cap)
“Marathon Monday”
5 Rounds
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete:
800m run
*Your time is your total time for all 5 rounds plus the 800m sprint.

Today we WOD to honor everyone who was impacted by the Marathon bombings. Make sure you sprint your heart out on that 800m run!

Level 3- (155,105)
Level 2- (135,85), chin over bar, 4 Rounds
Level 1- (105,55), 10 chin over bar, 4 Rounds

Cold/Rainy weather subs – 1000m ski/row or 1.5 mile bike

Extra Work
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Bootcamp (6:30AM) & Endurance (4:30PM) WOD
2 Rounds
In 5 Minutes Complete:
500m Row
Then AMRAP
Burpees

Rest 90s

In 5 Minutes Complete:
0.75 Mile Bike
Then AMRAP
Double Unders

Rest 90s

In 5 Minutes Complete:
400m Sprint/300m Air Runner
Then AMRAP
Calories on the Ski Erg

Rest 90s




Straight Work

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Kevin – Mid Murph

Warm-up
Tabata Medball Cleans
Rest 1 minute
Tabata Heavy Russian Swings

 

Strength
Box Squat
3-3-3-3-3

WOD
40-30-20-10
Wallballs
Kettlebell Swings (1.5,1)

Level 2- (1,.75)
Level 1- (0.75,0.5) 30-20-10

CFS Endurance Sunday – Southie Orange 10AM

Sprint Ladder
100m, 200m, 400m, 200m, 100m

Time Trial
800m Run

Endurance WOD
Tabata Bike
Then
1 Minute Deficit Push-ups
1 Minute L-Sit Or Knee Tuck Hold

2 Minutes Rest

Tabata Shuttle Sprint
Then
1 Minute OH Plate Walking Lunges
1 Minute Wall Sit

2 Minutes Rest

Tabata Row
Then
1 Minute KB Deadlifts
1 Minute Chin Over Bar Hold




Teams of 3 on the Sleds

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Ben – Making It Look Easy

Schedule Update
We will be running a reduced schedule Monday evening Patriots Day with All Levels classes in Southie Green only. If you are around and typically take night classes in Orange come over to green for a good time 🙂

Warm-up
Shuttle runs, Dynamic , Suicides

Skill
Sled Push
DB Snatch

WOD (30 mins)
Teams of 3- Stadium Style (Everyone works at once)
4 Rounds
14 Alternating DB Snatches (50,35)
12 Toes to Bar
200m Run
Once the 4 Rounds is complete jog as a team out to the sleds carrying the plates needed for the sled push.

Then, (8) 50m sled pushes each (45,25)
Once complete run the long way back into the gym carrying your plate (s).

Level 2 ,-(40,25)
Level 1 – (30,15)
ADV- 20 Toes to Bar, 70,50




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