CrossFitWOD

4:1 AMRAPs

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Alex

Muscle-Up Skill Session!
Join us at 11AM in Southie Orange for a special skills class. We will cover muscle-ups, proper ways to warm-up, multiple progressions for beginners as well as drills for any athlete to improve upon kipping and strict Muscle-ups. No registration required!

Warm-up
In 90 seconds Complete
100M Run
Then Hang (dead or chin over bar) on Pull Up Structure
:30 Rest
In 90 seconds Complete
100M Run
Then AMRAP Diamond Push Up
:30 Rest
In 90 seconds Complete
100M Run
Then AMRAP Moon To Sky

WOD
2 Rounds
In 4 Minutes Complete
400m
15 Pull-ups
Then AMRAP
Calories on the Bike

Rest 1 Minute

In 4 Minutes Complete
400m
20 Push-ups
Then AMRAP
Double Unders

Rest 1 Minute

In 4 Minutes Complete
400m
30 Air Squats
Then AMRAP
Calories on the Erg (ski or row)

Rest 1 Minutes

Level 2- 300m
Level 1- 200m, 10-15-20
ADV – C2B; vest option – make sure it is super tight for double unders

Extra Work
Work up to a heavy single for the complex
Squat Clean, Hang Squat Clean, Right Leg Lunge,Left Leg Lunge, STOH




July Bootcamp & Saturday Skill Session

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Group Activities

July Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

July is quickly approaching which means another session of CFS Bootcamp!!! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Southie On The Beach
Join us for a day of Volleyball, Spikeball, Kan Jam and More!! This will be The Re-Re Match from Last Year. We’ll make teams and rotate as the day goes on. Party starts at 10AM but feel free to stop in at anytime.
Date/Time: Sunday, 6/24 at 10AM
Location: Carson Beach, Southie!
Click HERE and RSVP to our FB Invite!

Flashback Friday to Southie On The Beach last year!

Muscle-Up Skill Session!
Join us at 11AM in Southie Orange for a special skills class. We will cover muscle-ups, proper ways to warm-up, multiple progressions for beginners as well as drills for any athlete to improve upon kipping and strict Muscle-ups. No registration required!

Warm-up
8 min AMRAP
50’ Plank Walk w/ feet on sliders
20 Hollow Rocks
50’ Burpee Broad Jumps
10 Push Ups

Strength
Work Up to Max Weight for the complex:
1 Power Clean
1 Hang Squat Clean
1 Jerk

WOD
4 Rounds
6 Strict Handstand Push-ups
12 Squat Cleans (115,75)
18 Box Jumps

Level 3- Kipping Handstand Push-up
Level 2 – 95,55
Level 1 – 75,35
ADV- 135,95; Deficit HSPUs (2 thick45s/1-45)

Extra Work
“Air Running Annie”
50/40/30/20/10
Calorie Run
SitUps

ADV – GHDsonly choose this option if you have safely done more than 100 ghd’s in a 10 minute time frame before – otherwise at the very least cut in half




Bring a Friend Day!

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Pat P – Handling Business

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.

Bring a Friend – LITERALLY

Patience.Progress.Perseverance.Performance.

PatienceNo one comes into Crossfit and is naturally good at everything. The big guys are strong but can’t run. The little guys can crank out pull-ups but they can’t clean and jerk heavy weight. Some members start and everything hurts, problems start to arise that they never realized they had. This is why the first word in our motto is Patience. If you are not patient with your body you will never get stronger, faster, or fix your imbalances.

ProgressAfter the first month or two new crossfitters will start to notice a considerable amount of progress. Each day you become one step closer to executing workouts as prescribed.

PerseveranceOnce all of the movements are mastered and you have built the strength to train with the prescribed weights, you are ready to persevere. Each time you come in you are striving for better times and greater efficiency through all the movements.

PerformanceWhether it be in CrossFit Southie, at a local throwdown, or at sectional/regional competition, the final stage is performance. Once you have built up the strength, power, and endurance it is time to put on your game face and perform for others to see. With competition comes excellence. You will never work as hard on your own as you will in a competitive group setting. The truth is, even if you finish last you are pushing yourself harder than you ever have before.

Warm-up
Run long way to 200m line
Dynamic warmup outside on BCBS parking lot lines with stretches mixed in
THEN
Come back inside to try out bikes
P1- 12/10 Cal Bike
P2- Plank Hold
Switch
P1- 200m Run
P2- Burpees
Switch

Bring a Friend Day WOD
100 Calorie Bike
100 Sit-ups while Partner holds a plank
100 Burpees
100 Kettlebell Swings (2,1.5) while partner hangs from the pull-up bar

*Complete a 200m Jog as a team after each movement

Level 2- 1.5,1
Level 1- 1, 0.75, 70 Reps

4:45 Conditioning WOD
Every 5 Minutes for 30 Minutes:
400m Run
15/12 Calorie Bike
20/15 calorie Ski




Controlled Stimulus

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Leslie

Bring a Friend Day: Thursday 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!

Grab your squad for a great day of fitness!

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
2 Rounds
:30 on/:10 Rest
-Foot Fire
-Jumping Lunges
-Push Ups
-Jumping Squats

Mobility
Quad Mash

Strength
Back Rack Lunge 25 ft
Warm-up with 2 climbing sets
Then complete 4-5 straight sets

WOD
15-12-9-6-3
Thruster (135,95)
Chest to Bar Pull-up

Level 3-115,75
Level 2- 95,55, Chin over Bar
Level 1- 75,35, Chin over Bar

Extra Work
With a Partner or Rest 1:1
75/60-50/40-25/20
Cals Assault bike




CFS Benchmark WOD: “GI Joe” & Strict Pull-Up Programming!

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Coach Brownie – Gettin’ Jiggy Wit It

Strict Pull-Up Program
Do you struggle with pull-ups or just want to increase your work capacity with this gymnastics movement? We have some extra work for you that can help you achieve those pull-up goals! Read on for more details and guidelines!

When Should I Do This Extra Work?
You can vary when you get it done depending on the class WOD. If it’s a day when we have high volume gymnastics then perform your extra work before class as a warm up. If there’s a day where there isn’t too much pulling then try doing it after class so you can practice pull ups in an already fatigued state.

If you decide to perform these sessions before class make sure you’re warm before you start. 3-5:00 of moving (ski, run, bike, or row)
Stretch for 3-5:00 (banded shoulder stretches on the pull up structure, pass throughs with a PVC, roll out forearms with a lax ball, ect.)

Shouldn’t I just do more pull-ups if I want to get better at pull-ups?
It can be tempting to just work on Pull ups to get better at them. The following accessory work will build your strength for pull ups while also keeping your shoulders healthy and aid in injury prevention. Make sure you incorporate all 5 sessions throughout the month don’t just pick the ones that have you doing pull ups.

Each week pick 3 different wods from the following A, B, C, D, E to be done on different days. 3 Days is plenty on top of what we do in general class. Do not perform all 5 every week.

 

A.
3 Rounds
:30 Hollow Hold (arms straight overhead, toes pointed and close to the ground as possible, lower back is in contact with the ground)
:30 Rest
:30 of Pull Up Negatives (start at the top with your chin over the pull up bar in your hollow position and lower as slowly as possible until you’re in the bottom position of the pull up. Keep your toes together and pointed sightly in front of the body the whole time)
:30 Rest
:30 Challenging Pronated Ring Rows
:30 Rest

L2- Hollow Hold with knees tucked into chest/Use a box for negatives, keep your feet on the box the whole time and slowly lower by bending your knees

B.
5 Rounds
Max Unbroken Strict Pull Ups
Rest 1:30
Record your number for all 5 sets

L2- Use the lightest band possible, where you can still get your chin over the bar

C.
3 Rounds
1:00 Work/:30 Rest and transition to the next movement for quality not for a score
Minute 1
5 reps of each until the minute is done I, Y, T, use 2.5 or 5LB plates
Minute 2
DB Bent Over Row Right Side, use a box or bench to stabilize with the opposite hand
Minute 3
DB Bent Over Row Left Side

D.
3 Rounds
10 PVC and Band Lat Pull Down
10 Hanging Shoulder Activators
10 Hollow Rocks

Then

6:00 EMOM
3-5 Strict Pull Ups, every minute
Record your numbers for each minute. If 3 becomes too much scale back to 1 or 2

L2- Use lightest band possible while still getting your chin over the bar

E.
Alternating Tabata
4 Rounds
:20 Pull Up Hold at the top (chin over the bar and body in a hollow position)
:10 Rest
:20 Bandy Pull Aparts For quality not reps
:10 Rest

L2- Place feet on box to assist in holding your chin over the pull up bar

Then 1:00 Rest

Alernating Tabata 2
4 Rounds
:20 Deadhang Hold at the Bottom of your pull up (arms locked out and body in a hollow position)
:10 Rest
:20 Bent Over Bandy Rows, use a red band, for quality not reps
:10 Rest

Warm-up
Partner Up!
Run 1 Loop with Sandbag – switch as needed
Then:
P1- 10 Burpee Sandbag Ground to Overhead
P2- Pull Up Hang
Switch
P1- 15 Sandbag Hug Squats
P2- Jump Rope
Switch
P1- 20 Alt. Sandbag Lunges
P2- Jump Rope
Switch

Mobility
Shoulders

WOD 1 (20 minute cap)
“GI JOE”
400m Sandbag Run (4/3)
20 Overhead Squats (95/65)
20 Toes to Bar
200m sandbag run
100 Double Unders
200m sandbag run
20 Toes to Bar
20 OHS
400m Sandbag Run

Level 2 (75,55)
Level 1 (65,35)

Scores/Comments from GI Joe on 6/21/2016

WOD 2 or Extra Work
400m Run
50 Double Unders
300m Run
25 Push-presses (95,65)
200m Run

Level 2 (75,55)
Level 1 (65,35)

Extra Work
Close Grip Bench Press 5×5
& For Time:
1 Mile Sled Drag (135/95)*

*Complete 4X400m, use the harness located in the back racking of southie green




Gymnastically & Bring A Friend Day This Thursday!

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Boomer

Bring a Friend Day: This Thursday 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!

Grab your squad for a great day of fitness!

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- 12/10 Cal Row
P2- Bandy Rows
P1- 12/10 Cal Row
P2- Hollow Hold Lat Pull Down With Straight arms
P1- 12/10 Cal Row
P2- Hip Turnovers

Strength (not for time)
10-8-6-4-2
Deadlift (65-70-75-80-85%)
Strict Pull-up*

*Sub Challenging Ring Rows for Pull-ups if a light band isn’t enough. Add weight to the pull where able.

WOD
50/40 Calorie Row
5 Muscle-ups
40/30 Calorie Row
4 Muscle-ups
30/20 Calorie Row
3 Muscle-ups
20/10 Calorie Row
2 Muscle-ups
10/5 Calorie Row
1 Muscle-up

Level 3- 3-2-1-1-1 Muscle-ups
Level 2- 15-12-9-6-3 Ring Dips
Level 1- 15-12-9-6-3 Bench Dips or Pull-ups/ -10 cals on the rower
ADV – Muscle-up Reps x2

In larger classes…
bike sub = -5 cals, do 5 cals twice at the end for ladies.
ski sub = same cals
Run sub = 1 loop, 400, 300, 200, 100

4:45 Conditioning Class
Tabata Row
Rest 2 Minutes

Tabata Jump Rope/Double Unders
Rest 2 Minutes

Tabata Bike
Rest 2 Minutes

Tabata Ski Erg
Rest 2 Minutes

Tabata Shuttle Runs*
then
Jog back inside

*BCBS Parking lot lines for shuttle sprints. First line to last line. Down and back= 1

Extra Work
If possible complete before strength, if not feel free to rework to lower percentages.

SnatchPreferably Squat
Every 30s for 20 Minutes
First 5 minutes – 65-80%
2nd 5 minutes – 80-85%
3rd 5 minutes – 85-95%
4th 5 minutes – 80-85%




Spicy Sunday Special

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FITfluence your children

Warm Up
5-4-3-2-1
Manmakers
*Run 100m w/ medicine ball before each set

Strength
Back Squat
2-2-2-2-2

WOD
10 Minute Ascending AMRAP
2 Wall balls
2 Single Arm Alt. Snatches (50,35)
4 Wall balls
4 Single Arm Alt. Snatches
6 Wall balls
6 Single Arm Alt. Snatches

ADV – (70/50 db; 30/20 wb)

Weekly Benchmark/Strength Programmed Here https://calendar.google.com/calendar/r/week/2018/6/23?tab=cc

At Home WOD
1 Mile Run
*Every Minute Stop and perform 6 Burpees, including at the 321 GO

CFS Endurance Sunday – Southie Orange 10AM

Bike Sprint Wod
Teams of 3
30 Sec on / 60 Sec off (Per Athlete)
(5 Rounds)

Endurance WOD
AMRAP 8
Row 400m / 350m
Then 2 Round
12 Box Step Ups
12 Box Shoulder Taps
Rest 90 Sec.

AMRAP 8
Run 400m
Then 2 Round
12 SDHP
12 Jump Tucks
Rest 90 Sec.

AMRAP 8
Ski 400m / 350m
Then 2 Round
30 MB Rev. Lunges
14 Single Leg V-Ups

 




Light Work Baby!!

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Jen N…..Butterfly So Hard

Warm-up
Run 1 Loop
10 Burpees
10 Box Jumps or Step Ups
10 Burpee Box Jumps

Core Work
6min AMRAP
10 Barbell Rollouts
10 Muscle Cleans
:30 Barbell Overhead Hold – Tight Hollow Body Position

WOD
600m Run
30 Hang Power cleans (135,95)
30 Burpee box jumps

Rest 3 Minutes

800m Run
20 Hang Power Cleans (155,105)
20 Burpee Box Jumps

Rest 3 Minutes

1065m Run (2 loops)
10 Hang Power Cleans (175,115)
10 Burpee Box Jumps

Level 3- (115,75/135,95/155,105)
Level 2- (95,55/115,75/135,95)
Level 1- (75,35/85,45/95,55), 20-15-10 BBJ

Extra Work
5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks

Increase weight on the clean and jerk each round.
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.




Running Social This Sunday & Last Day For Our Summer Special!

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Chris

The McCourt Foundation’s Inaugural Waterfront Fitness Festival & Expo
Who is ready for a 5K run you won’t need a sweater for?! This one is right in our backyard and at a perfect time of year, you don’t want to miss it!
CFS will have a table set up with information about our gym and community to share with race participants! Be sure to swing by and hang out with us after the race! Full race details are below


Date/Time: Sunday, June 17th/The 5K starts at 10:15 and The Post Race Expo goes until 1:30
Location: The 5K starts on Drydock Ave and The After Party takes place at The Black Falcon Terminal featuring an exclusive Harpoon Beer Garden
Cost:$38.00
For more information and to register click HERE

Your race fee will include

    • Entrance into the event Expo
    • 2 beer tickets to be redeemed at exclusive Harpoon Beer Garden in Expo (for guests 21+ only)
    • Food vendors
    • Corporate and local charity engagement opportunities
    • Live entertainment from Boston’s favorite country band: Dalton & the Sheriffs
    • Raising money for worthy causes in your backyard

3-Month Summer Special! ($150 Savings!)
Sign up for 3 months of our 3 classes per week CrossFit membership and enjoy $150 in savings! With our flexible class schedule and no need to reserve classes in advance, this summer special is the perfect opportunity to kick your fitness routine into high gear for the summer! There are no restrictions on the days/times you come to classes each week; come whenever fits your schedule! Your three weekly classes can be used to attend general CrossFit classes or specialty classes (Olympic Lifting, Bootcamp, etc.) Your membership also includes access to several free bonus classes each week!

*CFS Fam, if you’ve got any friends who you think would be interested in getting started, please share this offer with them. There’s no better time of year than the summer at CFS!


Warm-up
1 Minute Work/:15 Rest
-Burpees
-Pass Throughs
-Scap Push Ups
-Around the Worlds

Strength
EMOM12
High Hang
Mid- Hang
Floor
*Complete one lift every minute from each position. These should be squat snatches.

WOD
10 Minute AMRAP
5 Power Snatches
7 Front Squats (115,75)
9 Pull-ups

Level 2 – 95,55
Level 1 – 75,35
ADV- 135,95; sub 5/3 Bar Muscle Ups each round

Ca$hout– 1000m Ski or
Row or Extra Work

Extra Work
10 Rounds
250m Row
Rest 2 minutes

*Use the first few rounds as a warm up and then go all out. There is plenty of rest!




Throwback and Move Forward

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#TBT – FNL

Warm-up
2 Rounds
:45 On/:15 Off
– Bike
– Jump Rope
– Side Plank Hold – ADV arm extended light kettlbell in free hand.

*Perform 2 rounds at one station, then rotate.

Strength
Push-press
3-3-3-3-3

WOD
Tabata- 20 work:10 restx8
1. Bike
2. Kettlebell Swings (1.5,1)
3. Double Unders
4. Sit-ups

Rest 1 minute after each station.

Level 2- 1/.75
Level 1- 1/.5

4:45 Conditioning

For Time
2000m Row
3 Mile Bike
1 Mile Run

Rest 5 Minutes

500m Row
0.8 Bike
400m Run




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